Tuesday, August 6th 2024

WARM UP – MB

200 m med ball run

*every 50m perform 8 wall ball squats

*perform out back

MOVEMENT/MOBILITY – MB

:30 t-spine opener on med ball

5 hand release eccentric push ups,

:05 down

:30 plank, hands on MB making small circles (:15 each direction)

10 prone shoulder external rotation lift offs / side

:30 sleeper stretch / side

15 anterior tib raises

15 calf raises

5 hanging knee raises

5 kipping knee tucks to elbow

5 single leg ttb

5 TTB

PRIMER – before metcon

10 bottom half bench press + 10 bench press @ empty barbell

STRENGTH

E2:30M x 5

5 Bench Press + :03 descent

10 DB bent over rows

GET FIT

For Time (22min CAP)

6x

300m Run

12 Goblet Squats (70/50)

12 TTB

NOTES TTB and Squats should feel like low volume, no more than 1 break. This workout comes down to how fast you run + transition time.

MODIFY 300m Run – 400m Row TTB – 6-8 reps or knee raises