Saturday 8/18


Warm-up

Team of 4 relay race- 100m at a time (losers do 10 burpees) x 3 rds + Lateral banded steps x 20/side x2 Lateral banded step overs x 10/side x 2 @ knee height for band Quadruped hip ext. x 10 x2 Dead bugs x 10 Bird dogs x 10 plank rotations x 10 Banded good mornings x 10

Strength

A.1: Single Leg RDL (5/side x 3 sets)

*KB or DB

A.2: Bench Press (7-9 reps x 3 sets)

all working sets at the same weight

A.3: Trap 3 Raise (8/side x 3 sets)

Metcon (Time)

Teams of 2: 3 rounds 400m run 20/15 cal row 30 DB push press, 50/35# 30 kb swings, 55/35# **teams must run together, then P1 does 20/15 cal row, followed by P2. After this you can split up the push press reps and the kb swing reps any way you want to before starting the run again. You must complete the push press before moving to the KB swing. RX+ - 30 HSPU in place of push press , kb swing @ 70/55#

Extra Work

Metcon (Time)

Gymnastics Conditioning 5-4-3-2-1 Rope Climbs RX+ legless Row 30/20 calories

Metcon (Distance)

Conditioning Run for 30 minutes @ 70% pace

#workoutoftheday

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