18 November 2021

RX

Strength/Skill

Pistol Squat Progression
Every 2:30 mins x 6 complete:
8-10 Pistol Squats per leg

Workout

AMRAP 12
16 Dual DB Reverse Lunges
16 Ab Mat Sit Ups
16 HR Push Ups

 

METCON

Workout

AMRAP 26
800m / 700m Row
21 American KB Swing
15 KB Push Press
9 Burpee Box Step Overs

 

BASELINE

Workout

EMOM 30
Min 1: 20 KB Swings
Min 2 : 12 KB Step Ups + 8 Hr Push Ups
Min 3: 45 sec Skipping / 15 sec rest
Min 4 : 200m Run
Min 5 : Rest

 

LEARN TO MOVE

Session 5

Gymnastic Series