05.10.19

Warmup

100m Run
100m Run Backward
Then:
Walking Quad Pull with reach 30′ down
Butt Kicks Back
Walking Hip Cradle 30′ Down
High Knees Back
Inchworm Push-up 30′ Down
Side-to-Side Shuffle Lunge back
Then:
100M Run
100M Run Backward

Mobility

15 Banded Good Mornings
3 Position Lower Body Band Stretch
20 Cat/Cows
Lacrosse Ball or barbell smash glutes and hamstrings for 2-3 min

Skill

Review of the Deadlift
Review of the Double DB or KB Bent Over Row

Strength

EMOM X 12
Odd: 5 Deadlifts
Even: 8 Double DB or KB Bent Over Rows

Metcon

“Sphinx”
Under a 24 min running clock:

From 0:00 – 10:00 min:
Build to a 1 RM Front Squat

Then at 10:00:
5 rounds for time
2 Rope Climbs
9 Pull-ups
4 Front Squats (at 80% of found max)
5 Handstand Push-ups

If unable to finish under the cap- add 1 sec for every incomplete rep
2 part score: (1) weight of front squat / (2) time for 5 rounds (14 min window for this portion – do not include the time taken for the front squat)

P – chest to bar Pull-up, strict HSPU
L – chin over bar Pull-up, kipping HSPU
F – 4 lying to standing rope pulls,ring rows, pike Push-up or Push-up modifying as needed

Cashout

Breathing Practice

3 rounds
Tactical breathing (https://www.youtube.com/watch?v=GZzhk9jEkkI)
Belly breathe X 3
Belly + Diaphragm X 3
Belly + Diaphragm + Chest X 3