Friday, June 23rd 2023

WARM UP

150′ walking lunges

MOVEMENT/MOBILITY – foam roller, barbell

1:00 foam roll t-spine

:20 foam roll t-spine w/ arms overhead holding barbell

:30 foam roll outer quad / side

:30 foam roll inner quad / side

:30 foam roll calf / side

:45 cat/cow

10/10 single arm plank to single arm downward dog transition

2 x :30 front squat iso hold, focus on breathing and big chest

10 hollow Rocks

9 overhead squats, start with wide grip and move in every 3 reps, ending as narrow as possible. Move SLOW

METCON – Long

For Time:

100/80 cal row

right into

10x

7 Thrusters (95/65)

3 Wall walks

right into (after 10x)

600m Run

after run pick bike of choice and move @ easy pace until 35:00.

Score = time when run is completed

STIMULUS Start slower than you think on the row. Pick a pace on Thruster/WW you feel like you can maintain for longer than you think. Thrusters need to be unbroken across.

35min CAP