08 Jan, 2022
BB 1.8.22
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover
3 Tall Jerks
1 Swimmer Hover
Front Squat + Split Jerk (Weight)
Perform the listed movements as a complex
Metcon
Complete 3 sets of:
4/Leg Bulgarian Split Squat Jumps
8 Lu Raises
4/Leg Bulgarian Split Squat Jumps
8 Lu Raises
Metcon
Complete 3 sets of:
5/leg Deep Lunges
10/leg Calf Raises
5/leg Deep Lunges
10/leg Calf Raises
Metcon
Complete 3 sets of:
60 secs Pike Hold on Floor.
3 Hanging Scapula CARs each direction
60 secs Pike Hold on Floor.
3 Hanging Scapula CARs each direction
1 + 5 at 70%
1 + 4 at 80%
1 + 3 at 85%
1 + 2 at 90%
1 + 1 at 95%