Monday, September 18th 2023

WARM UP

400m run

MOVEMENT/MOBILITY – PVC, moderate KB

-12 PVC pass throughs

:20 External Rotations

:20 Lat stretch

10 PVC OHS

*grab moderate KB

20 kb rdls

8 kb push press / arm

8 Push-Ups

8 KB Swings

2x :10 partner hanging t-spine opener

*Grab barbell

-8 Strict Press

-6 Push Press

-4 Push jerks

METCON – Long

(32min CAP)

For Time

5x

200m Run

15 Pushups (Rx+5 BMUs)

15 KB swings @ 70/53

200m Run

15 Shoulder to OH @ 95/65

:60 rest b/t rounds

All athletes that finish prior to CAP get on machine and move at easy pace.