A. General
200m Run
then
25’ Toy Soldier Walk*
25’ Inchworm (no push up)
*https://youtu.be/4VBdOWXLi7I
B. Mobility/Activation
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
10-20 second hollow body hold
10-20 second superman hold
10 Wide stance Banded good mornings
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 4 @ RPE 4/10
Intermediate
As written
For time
1000m Run / 2000m Bike / 1250m Row
Rest 1 min
50 KBS 32/24KG
30 Slam ball 30/20lbs
TC: 18 minutes
Score: Time
KG: 15/10
Scaling options
600m run
Rest 1:00
40 KBS @ 16/12KG
30 Slam ball @ light
800m run
50 KBS @ 24/16KG
30 Slam ball @ 30/20lbs
Reverse hypers
3 x 15
Rest 60 seconds between sets