Wednesday, August 14th 2024

WARM UP – bike

15/12 cal bike + 200m run

MOVEMENT/MOBILITY – light band, DBs

4/4 reverse lunges

4/4 lateral lunges

4/4 curtsy lunges

8/8 standing straight arm banded external rotation / side

8/8 standing straight arm banded internal rotation / side

4/4 single leg RDL into single arm banded row

8/8 hip airplanes

*grab DBs

50′ mixed grip walk, 1 overhead and one in front rack / side

12 push ups on DBs

12 supine DB pullovers

PRIMER – before metcon

:20 easy bike + :20 moderate bike + :20 hard bike

STRENGTH

(26min total – 1min extra transition period from piece to piece)

@ 0:00

E2:30M x 4

5/5 front rack reverse lunges @ standing on 4″ (#45) plate

*start @ ~35% of 1RM front squat and build

@ 11:00

E2M x 3

8 Pendlay Rows @ moderate and building

12 DB bench press @ moderate

@ 18:00

E2M x 3

5-10 Banded Chin-Ups

10 DB lateral raises @ light

CONDITIONING

For Time:

25/20 cal echo bike

800m Run

*short effort, push hard on both

NOTES Modify 800m run to 1k row if needed