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Components

Metcon

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Workout

Thursday, October 28th 2021

A. General
2min Row @easy

B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0

C1. tabata hollow rocks

C2. Specific (Pre-Metcon)
3-2-1 reps
TTB
DB step-up overs

Metcon

B: Metcon (Time)

30-20-10 TTB
10 DB step up overs after each set
@24/20" + 2x50/35lbs

KG:22/16
Score: Time
TC: 15 mins

Scaling options
Beginner
30-20-10
V-ups or Sit-ups
Box step up overs after each round
@24/20

Intermediate
30-20-10
Toes to eye level or 10 TTB each round
10 DB step up overs after each round
@24/20" + 2x35/25lbs

COMP
30-20-10
TTB
Yards KB Lunges @32/54

Extra Accessory

Metcon (No Measure)

3 sets
10/10 Banded leg extension
30 sec Bear hug Wall sit

Metcon (No Measure)

3 sets
10/10 Banded leg extension
30 sec Bear hug Wall sit