01.05.19

Compare to 04.15.16

Warmup

6 min AMRAP, with a partner
Partner 1: Squat Thrusts at EASY pace
Partner 2: 10 Single Leg Cone Touch/side https://www.youtube.com/watch?v=Wqg4NY5XAkU
5 Single Arm Light KB Rack Squats – R sidehttps://www.youtube.com/watch?v=Wqg4NY5XAkU
5 Single Arm Light KB Rack Squats – L side https://www.youtube.com/watch?v=Wqg4NY5XAkU

When partner 2 finishes movements, partners switch movements. Continue on switching for 6 min.

Mobility

10 Banded Good Mornings
45 Sec/side Hammer-Nail Glute Mob with knee on Abmat https://www.youtube.com/watch?v=Y4bBHKjK2Bw
45 Sec/side Split Stance Adductor Mob with knee on Abmat https://youtu.be/9W8JS9A9hDI
1 Min Dynamic Downward Dog https://www.youtube.com/watch?v=ecTLEKezASg

Skill

Review of
– Banded Lat Pull-down https://www.youtube.com/watch?v=1GCpbInL5a8
– DB bear crawl (https://www.youtube.com/watch?v=CPHSE-MHdVM)
– Hold Position at top of a ring row
– Deadlift

Strength

Under an 18 min running clock perform
4-5 rounds

10 Banded Lat Pull-downs
30ft DB Bear Crawl – with control, not for time
20-30 sec hold at the top of a ring row
5 Deadlifts, aiming to build to 70-80% of 1RM across rounds
Rest 1-2 min between rounds

P – 50/35, feet on box in ring row hold
L – 40/25
F – 30/15

Metcon

3 rounds

1min Double-unders
1min Double KB or DB Front Rack Alternating Lunge
1min Hang Power Snatch
1min of rest

Score is total number of reps accumulated over the 3 rounds

P – 24kg/16kg or 50/35, 95/65
L – 16kg/12kg or 35/25, 75/55
F – Single Unders, 25/15, 65/45

Cashout

4×10 Pendlay Rows https://www.youtube.com/watch?v=RO4x6TlDQvA
4×15 Banded Hammer Curls
https://www.youtube.com/watch?v=m6vE_sveyGw