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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