8.4.2022
Warm-up
[3-10:00]
7:00 at warm up pace
10 PVC pass throughs
10 PVC OHS
5/5 Thoracic rotations
10 reverse lunges
Skill Work
[10-20:00]
Sotts Press (3 sets x 6-12 reps)
keep weight light to start; rest as needed
Metcon
[25-55:00]
Carson (4 Rounds for reps)
EMOM 30:00
1: Bike for cals @ MODERATE pace
2: 10-16 Alt. Single Arm Russian Kettlebell swing (35/25)
3: 10-16 Box Jumps w/ step down (24/20")
4: 10-16 Ball Slams (lighter weight - speed focus)
CC: SUSTAIN
Keep loads light today and just move. Try to keep each round's reps the same and allow for a nice 10-15s rest/transition between each minute.
Carson First Timer Version (4 Rounds for reps)
EMOM 30:00
1: Ski for cals @ MODERATE pace
2: 5-7 KB snatch per arm (keep loading so you can perform these w/o crushing forearms)
3: 10-16 Box Jumps w/ step down (24/20")
4: Sled push 30m - Heavy
Carson (BUILD) (4 Rounds for reps)
EMOM 30:00
1: Bike for cals @ MODERATE pace
2: 10-16 Russian Kettlebell swing (35/25)
3: 10-16 Alt. Box Step Ups (24/20")
4: 10-16 Ball Slams (lighter weight - speed focus)
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
