Warm-up (No Measure)
Cardio: 3 Min
Mobility: PNF Lat Stretch 5-10 Sets of 5 Sec Hold/5 Sec Stretch
Then;
2 Sets of:
10/10 Banded Side Step
10 Banded Air Squats
10 Banded Deadlift (band around rig)
10 Banded Front Squat
10/10 Standing Clamshell
https://www.youtube.com/watch?v=lCqBwLouQXU
Front Squat (8×3)
@ ~60%. This is supposed to be performed at speed. You will alternate between the front squat and the deadlift. Keep rest no longer than a minute between front squat and deadlift.
Deadlift (8×3)
@ ~60%. This is supposed to be performed at speed. You will alternate between the front squat and the deadlift. Keep rest no longer than a minute between front squat and deadlift.
Metcon (Time)
For Time:
800m Run
1 Min Rest
1000m Row
1 Min Rest
50/40 Cal Bike
**14 Min Time Cap**
The individual cardio pieces should take less than 4 min. Due to equipment you can perform the cardio in any order.
Variation 1:
600m
800m
40/32
Varation 2:
400m
500m
32/26 Cal