8.25.2022
Warm-up
[3-10:00]
400m jog
+
AMRAP 5:00
10 PVC pass throughs
10 PVC OHS
10 Hang Muscle Snatch
15-20 ring Row hold
Metcon
[10-50:00]
Hammerhead (AMRAP - Rounds and Reps)
AMRAP 40:00 @ sustainable pace (65-75%)
.8 mi. Bike
9 Ring Rows
7 Hang Muscle Snatch 45/35
600m Row
5 Overhead Squat @3311
400m RunOPEN(RX+): Hang Muscle SN & OHS (75/55), Feet Elevated Ring Rows
BUILD: use empty bar or PVC pipe
CC: PACER/SUSTAIN
Cool Down/Stretch
[50-60:00]
2 Rounds Through / Right Leg first then Left leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
