Monday, June 10

Warm-up

AMRAP 9’, easy pace

45 seconds of rowing, jogging or biking (increase pace each round)

8 KB russian swings, light load

6 KB bent over rows, L-arm (light load)

6 KB bent over rows, R-arm (light load)

4 burpees (comfortable pace)

Strength A

3RFQ 

Landmine Twist 3x12

Side Plank, L 1 mins/R 1 mins

1-2 Rope Climb(s) or Clamp Skill Work

• Rope climb (basket style)

• Rope climb (wrapping style)

• Rope climb legless

Metcon 

Each for time:

Row: 3x 1000 m

These are max/near max efforts! Rest as needed between efforts. Record each effort on the whiteboard.

Strength B/Accessory

Overhead Squat 3x8-12 (~70% 1RM, ~3 RIR)

GHD Hip Extension 3x8-12

SL KB Deadlift 3x8-12/leg

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Glute Stretch

Hold 1-2 minutes per side.