- 2:00 C2/Echo Bike
- 8E Shoulder CARs
- 12 Scapular Pull-Ups
- 8E Hip CARs
- 6E Samson Lunge w/Lateral Flexion + Twist
Then, 2 Rounds of the following Mini Band Series:
- 12E Direction Lateral Banded Monster Walk
- 9E Single Leg Knee to Chest in Banded Glute Bridge
- 6 Tempo Banded Squats (:03 Down + :03 Up)
Every 5:00 for 15:00 (3 Sets)
- 5 Front Squat w/70% 1RM (REST :15)
- 10 Back Squat w/Same Weight (REST :15)
- 20 Wall Balls (20/14)
* Athlete Notes: Percentage is up from two weeks ago with the addition of a more “Sport Specific” component. Try your best to stay true to the rest periods between movements and get on those wall balls even if you’re feeling like you don’t want to start them.
A) 8:00 EMOM:
Minute 1: :30 AMRAP Calorie Row
Minute 2: :30 AMRAP Box Step Over w/Single DB (24”/20”) (50/35)
* REST 2:00 before proceeding to B
B) 8:00 EMOM:
Minute 1: :30 AMRAP Calorie Ski
Minute 2: :30 AMRAP Alternating Hang DB Snatch (50/35)
* Level 4: RX+ 70/50
* Level 3: RX
* Level 2: DB (35/25)
* Level 1: DB (25/15)
* Athlete Notes: Spend each :30 interval at a 8-9/10 effort. You need to be going at a pace where it would be hard to manage if you were told to go for a minute or longer. This piece can be viewed with a similar mindset to “Fight Gone Bad” where you are doing your best to accumulate points but in different time frames. Score is total reps/calories for Part A (Round 1) and Part B (Round 2).
Minute 1: Core 4 Series (R)
Minute 2: Core 4 Series (L)