August 9, 2019

8/9/19

Warmup/Mobility/Skill
Warmup
Run 800m OR Row/Ski 1000m or Bike 2400m

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Review the mechanics of Walking Lunges with a bar in the front rack position as well as the pistol squat and scaling options.

Also Review how to initiate the Pistol Squat with the group and the following scaling options

Bench/Seated Pistol
Assisted Pistol
Banded Pistol
Knee Tap Squat
Full Pistol Squat

Strength
EMOM x 14

Performance
Evens – 12 Overhead Walking Lunge steps 135/95
Odds – 10 Alternating Pistol Squats

Lifestyle
Evens – 12 Front Rack Walking Lunge Steps 115/75
Odds – 10 Alternating Pistol Squats or Appropriate scale

Fitness
Evens – 12 Walking Dumbbell Suitcase Lunge Steps – 35/25
Odds – 5 Single Leg Squats Per Leg with appropriate scale

Walking Lunge Variation (Weight)
12 steps per round
Pistol Squat Variation (Max reps)

Metcon
Metcon (Time)
3 Rounds For time Under an 18 min cap

Run 800M
20 Burpees

Cashout
Accumulate 2 min per side in the following stretches;
(1 min per side)
Pigeon
Bully
Couch
Figure 4 Piriformis