0:00-15:00 General Warm-up and Coaching Review
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to Workout
43:00-55:00 Workout
55:00-60:00 Cool-down
1) Warm-up:
2 Rounds
Banded Lateral Walk
Banded forward/backward walk
30sec Wall Sit
20sec Standing Groin Stretch
20sec Calf Stretch
10 Prone Ys
—then—
Coaching Review:
3 reps each on each arm
Crunch and Punch: focus on driving through heel and elbow/arm with a vertical KB
Hip to Knee: solid vertical hip drive and good body position, solid perpendicular position with knee/leg
T to Lunge: tilt to stand, tilt to put hand back down, avoid the common mistake of getting leaned back on your back foot which makes it more difficult to transition it out
2) Strength:
EMOM 14:
1 x Turkish Get-up
*alternate arms each minute, work to heaviest with good technique on each arm
3) MetCon:
For Time:
10 x Thrusters
1 x Rope Climb
9 x Thrusters
1 x Rope Climb
8 x Thrusters
1 x Rope Climb
7 x Thrusters
1 x Rope Climb
6 x Thrusters
1 x Rope Climb
5 x Thrusters
1 x Rope Climb
4 x Thrusters
1 x Rope Climb
3 x Thrusters
1 x Rope Climb
2 x Thrusters
1 x Rope Climb
1 x Thrusters
1 x Rope Climb
*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00
Level 1: 45/35, 10 to 1 on ring rows as well
Level 2: 75/55, 5 x Sandbag Cleans
Level 3: 95/65
4) COOL-DOWN