Warm-up
[Flexibility Work]
:45sec extended side angle stretch into
:45sec triangle stretch
then swap sides
:45sec extended side angle stretch into
:45sec triangle stretchthen…
:45sec triangle stretch
then swap sides
:45sec extended side angle stretch into
:45sec triangle stretchthen…
2:00 Head Stand Practice
[Warm Up}As many times through in 10minutes
7 Good Mornings (with or without a KB)
14 Lunges (with or without a KB)
10m Farmers calf raising walk
14 TBand ATYT
7 pause air squat
Conditioning
Metcon (3 Rounds for time)
0:00 – 4:00
18/14 Calories Assault Bike
90 Double Unders
15 DB Thrusters 22.5kg/15kg4:00 – 6:00
Rest
18/14 Calories Assault Bike
90 Double Unders
15 DB Thrusters 22.5kg/15kg4:00 – 6:00
Rest
6:00 – 10:00
18/14 Calories Assault Bike
70 Double Unders
20 DB Thrusters
10:00 – 12:00
Rest
12:00 – 16:00
18/14 Calories Assault Bike
50 Double Unders
30 DB Thrusters
*Importance in Scaling. The goal is to work with coaches and set a realistic challenge.
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