Strength Cycle Week 8 Day 6

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

10 Plate Sit-ups

10 Plate Lunges

20 Plate Ground to Overhead

3) MetCon:

For Time:

—Buy-in—

200m Single KB Carry

—then—

50-40-30 of:

AbMat Sit-ups

Russian KB Swings

KB Lunge and Pass

—Cash-out—

200m Single KB Carry

*Pace: Aggressive: 17:00, Solid: 19:00, Limit: 21:00

*switch hands when needed on the carries, focus on steady, bigger sets for all movements

Beginner: 26/18, no weight on lunges

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53

4) Accessory Work:

4 sets:

10 Weighted Hollow Rocks

20 Russian Twists (10 each side)