Tuesday, June 27th 2023

WARM UP – bike

30/25 cal bike

300m Run

MOVEMENT/MOBILITY – rings, pull up bar

50′ walk on toes

50′ walk on heels

50′ Crab Walk

50′ Bear Crawl

10 reverse snow angels

:15 single arm bottom of ring row iso hold / side

:15 single arm top of ring row iso hold / side

10 Scap Pullups

:30 Mixed Grip hang/ side

5 eccentric jumping pull ups as SLOW as possible

METCON – Long

For Time – chipper

1 Mile Run

right into

break remainder of work however athletes would like

100 American KB swings @ 53/35

100 Push ups

50 Strict PU

right into

100/70 Cal Bike

32min CAP

STIMULUS Encourage an moderate running pace. Athletes can break the remaining work however they want. Athletes should be able to start with 5 strict PU broken into sets, modify to banded if needed.

SCALING 1mile run – 2k Row

strict PU – banded