A. General
3 rounds
30 second Row/Bike/Ski
25′ Walking Lunges + twist
10 Single Arm/Leg DB RDL
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Metcon Prep
3 sets @working weight
3 Deadlifts
Rowing
3 Cals legs only
3 Cals Hips and arms only
3 Cals Full stroke @hardMetcon A: Metcon (Time)4 Rounds
750m Row
rest 30 seconds
8 Deadlift @ 65-70%
rest 2 minutesTC: 22 min
Score: Total Time
Scaling options
Beginner
4 rounds
500m Row
6 Deadlifts @ heavy
Intermediate
As Written
Perform
5 sets
6 Deadlifts @75% + 4 seconds down
6/6 Back rack deficit lunge @moderate
25 KB swings @light
10 seconds rest between movements, 2mins between setsMetcon (AMRAP – Rounds and Reps)AMRAP 10minutes
10 Box jumps 30/24″
10 Ring dips
*Wear a weighted vest if possibleTC: 10 min
Score: Rounds and Reps
Scaling options
Beginner
8 Plate jumps @High
6 Push Ups or Hands on Box Push Ups
Intermediate
10 Box jumps @24/20″
5 Ring dips or 10 Assisted Ring Dips
Perform
As written