8.23.2021
Warm-up
[3:00-13:00]
AMRAP 10:00, for Quality
10/8 Cal Row
10 Bootstrap Squats
:15sec/:15sec Samson Stretch
20 BB Front Rack Alternating Elbow Punches
Specific Prep
[13:00-28:00]
Rowing Technique
2 Rounds through
:30sec Arms Only Rowing (the pick drill)
:30sec Arms and Body Rowing, (body hinge and finish with arms)
:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)
:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)
1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)
+
Build to working weight for Front Squat 2 sets x 5 reps
+
Row 10/8 cals
10 Wall Ball Shots
Metcon
[28:00-53:00]
Joker (5 Rounds for reps)
Every 5:00 x 5 Sets
20/16 Calorie Row
10 Front Squats 115/75#
20/16 Calorie Row
20 Wall Balls 20/14#
Open/RX+= 135/95#CC: Pacer/SUSTAIN
Score = Each Round for time
Goal= hitting each interval at 4:00 +/ 10-15sec
Choose a weight on the FS that allow you to stay unbroken
Joker (BUILD) (5 Rounds for reps)
Every 5:00 x 5 Sets
20/16 Calorie Row
10 Front Squats 95/65#
20/16 Calorie Row
20 Wall Balls 14/10#
Accessory Work
Metcon (2 Rounds for reps)
3 Sets, for Quality
A1. 10/10 Front Rack Step-Ups 24/20''
A2. 8-10 Barbell RDLs @ 3311 Tempo
rest as needed between sets
Loads: light to moderate
Complete 1 set of A1 and then 1 set of A2 x 3 rounds
Record Round 1 weight for FR step ups and Round 2 weight for RDLs
Cool Down/Stretch
[53:00-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
