Friday, December 22nd 2023

WARM UP – bike

1:00 Row Easy

:45 Row Moderate

:30 Row Hard

:30 rest

:15 Row sprint

MOVEMENT/MOBILITY – foam roller, wall

*grab foam roller

:30 scap wall slides

:30 serratus wall slides w/ foam roller

:30 standing quad stretch / side

:30 seated figure 4 stretch / side

:30 “hack” squats, foam roller b/t back and wall

4/4 single leg RDLs

4/4 single leg squats, hold rings or rig if necessary

PRIMER – bike, workout weight DB

30 Dubs + 6 DB thrusters @ workout weight

STRENGTH

E3M x 4

5/5 Plate Elevated Barbell Reverse Lunges – loading prescription below

15 DB bent over rows – moderate/heavy

Lunges loading @ RPE 5-8 start ~30% of 1RM back squat and build

NOTES Athletes must perform all 5 on one leg before switching.

METCON

For Time

30-24-18 Single Arm DB Thruster @ 50/35

*80 Double unders after each set

2:00 rest

20-25-30 GHD sit up

*25/20 cal row after each set

NOTES Modify GHD to 25-30-35 Ab mat sit ups Modify DU to 80 bar taps Thrusters split b/t arms 15/15, 12/12, 10/10. Athletes should have no more than 1 break on the first set. *start athletes on different couplets if more people want to use GHDs