Warm up:
200m Run
2rds
50FT High knees
50FT Butt kicks
50FT Toy soldiers
50FT Bear crawl
50FT Duck walks
Into.
2sets
30 Sec Wall sit hold
30 Sec plank hold
Hyrox: (35 min cap)
5000m Row Shared
Remaining Time:
Amrap
40 Hanging Leg Raise Shared
100FT Burpee Broad Jump Shared
40 Wallballs Shared
100FT Sandbag lunge Front or DB Front Rack lunge
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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