Wednesday, November 8th 2023

WARM UP 400m run

MOVEMENT/MOBILITY – moderate weight KB

*grab 1 KB

4 Jefferson curls, KB or bodyweight

8 KB RDLs

6/6 suitcase RDLs

4/4 single KB front rack reverse lunges

:30 half kneeling ankle dorsiflexion mobilization, KB on knee / side

:30 half kneeling adductor stretch / side

:30 twisted hip opener / side

12 hollow rocks

8 hollow to arch rolls

PRIMER – barbell

10 Sumo Squats

10 Sumo Deadlifts

STRENGTH CIRCUIT

E4M x 4 (16min)

5 Sumo Deadlifts (moderate)

100′ DB Farmer carry @ very heavy

10 Unstable Bar Strict Press

NOTES Have athletes start in different locations equipment purposes. Encourage athletes to build weight on DB and Barbell every set if possible.

METCON

AMRAP – 12

200m Run

12 Chest to Bar Pull ups

8 Thruster @ 115/85

*Every round thrusters increase by 2 reps

*no rest b/t rounds

Pullups and thrusters should start with no more than 1 break.

SCALE – C2B to pull-ups or jumping C2B