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Components

Metcon

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Workout

Sunday, March 6th 2022

A. General
Row 150m
25' samson stretch lunges
Row 200m
25' Banded Monster Walk
https://youtu.be/8SSYSlpOqrM

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY

C. Activation
2 sets
5/5 Single leg broad jump
10 Banded good mornings
12 Trap-3 raises

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 22minutes
2, 4, 6, ect...
Air Squats
DB Step-ups 24/20" + 1 x 50/35 lbs
Cal Bike/Ski/Row

Kg: 22.5/15
Score: Rounds + reps

Scaling Options:
Beginner
Amrap 22
2, 4, 6, ect...
Air squat
Step-ups @24/20"
Cal Bike/Ski/Row

Intermediate
DB @ 1x35/25 lbs

Extra Accessory

Metcon (No Measure)

Standing banded psoas march
3 x 60 sec

Rest as needed

Want to see some of these movements in action? Check out our .