06-07-2023

Warm Up

Activation:

Banded 7s

Hip Band - 10 Reps of Each

 

Movement Prep/HR:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

5 Downward Dog + Peddle + Push Up

10 Alt. Spiderman Lunge + Twist

10 Kettlebell Swings

10 Single Arm DB Press

Metcon

8 Rounds
400m Run
20 Alternating Dumbbell Hang Snatches (50/35)
20 Push Ups

 

TARGET SCORE

  • Target Time:sub 28 minutes

  • Time Cap:35 minutes

STIMULUS and GOALS

How to Pace:STEADY into CHALLENGE! It’s a long one, but one of those workouts where you can push harder than you think. It’s all about controlling your pacing on the run to allow you to attack the next 2 stations. Aim to keep consistent round times across and use the clock as a pacesetter.

 

How it should Feel:GASSY and CARDIO! If you pace this right, then you will be flat on your back by the end. Don’t be afraid to hurt on those last 2 rounds.

In any remaining time,
Extra Credit
Accessory

3 Sets

4 Turkish Get Ups (each arm)

:30-:45 Hanging Knee raise hold

:60 Sandbag Bear Hug Hold

Core Strength Week 1

TEST DAY:
For Time Complete the following:
40 GHD Sit Ups
30 V-Ups [Games standards]
20 Strict Toes To Bar [place a box by heels so you stop swing]

 

The SCALING aim:
25 GHD Sit Ups
20 V-Ups
15 Strict Knee Raises [place a box by heels so you stong the swing

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