THE MOBILITY
THE WARMUP/ COACH-LED
Your warm-up will be coach led, leading you into the strength session for the day. The strength session is a build and a continuation of your warm-up. It will prime you for the met-con while also building strength in the Overhead Squat.
THE STRENGTH
5 Rounds on a 3:00 Loop
*Overhead Squat (from rig option)
Strokes on the Rower
Single Arm Dumbbell Walking Lunge (with DB at your side)
*If you are working on mobility and range of motion in the OHS, GREAT! Some with shoulder/ankle restrictions should Front Squat instead.
THE METCON
3:00 on/ 3:00 off for 5 rounds
You will work for 3:00 working through the following movements, once you complete the listed movements, in the remaining time, you will row for max calories. After the 3:00 you will rest for 3:00. The scorable piece will be total calories accumulated .
- You will CARRY the dumbbell out to the 20m mark then do the walking lunges at your side back to the building
- You will switch hands the dumbbell is in at the 1/2 way mark (or sooner if needed).
- The weight chosen should be one in which you do not have to set the DB down mid lunges
Overhead Squat (you must snatch the bar from the ground to the OH position)
Max- Calorie Row in Remaining time
THE FINISHER
EZ Bar Curls
