Tuesday, October 17th 2023

WARM UP – bike

15 PVC overhead squats

15/12 cal bike

15 jump squats

MOVEMENT/MOBILITY – wall, rig

:20 split squat iso hold

5/5 single leg RDL into hip gate, hands on rig for balance / side

:20/:20 SL Balance

:30 pigeon stretch / side

:30 glute bridge march

5 glute bridge walkouts

20 plank shoulder taps

8 bird dogs

8 high plank bird dogs

5/5 forward lunges

5/5 lateral lunges

PRIMER – (before metcon)

pull up bar

30 bar taps

8 alternating jumping lunges

4-6 TTB

STRENGTH

E2M x 5

8/8 DB Bulgarian Split SQ

Goal is 5-10# heavier than last week

METCON

8x (17min CAP)

8 Shuttle Runs

8 TTB

8 DB lunges @ 50/35s

*no rest b/t

NOTES DBs must be held in farmer position. TTB and lunges should be variations that athletes can perform a few rounds unbroken.

SCALING 200m Run – 250m row