1. Warm-up
Upper Thoracic Mobility
Squat Hold 2:00 (can be KB assisted)
25 Calories on Rower
2. Bitch Work
Before the Run, Row for 5 minutes. Start very slow and build to a strong :60s finish. Let heart rate come all the way back down before beginning the Run.
Then
Run 1 mile
Must keep heart rate BPM below 180 minus your age
After completing pieces 1-2, Please choose ONE of the following based on perceived weaknesses.
3a. Met-Con
EMOM for 15 Minutes:
1 Legless Rope Climb
1 Power Snatch AHAP
3b. Gymnastics Accessory
3 Rounds:
:30s Max Pistols
Rest :30s
:30s Right Leg Pistol Hold
Rest :30s
:30s Max Pistols
Rest :30s
:30s Left Leg Pistol Hold
Rest 3 Minutes
3c. Strength Accessory
Glute-Ham Raise
4 Sets to Failure (20 Rep Cap Per Set)
Rest 2-3 Minutes
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