Week 3, Day 2
Explore. Take yourself to places you’ve never been.
Pre Warmup
3:00 Straddle Forward Fold
https://youtu.be/8FRBqE5TsVk?t=46
Seated Eagle Pose
2:00 each side
https://youtu.be/oztsEcZP-EU?t=18
Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20
Warm-up
5:00 AMRAP
12 Jumping Air Squats
4 HSPU
Scaled
4 Handstand Scorion Kicks (Kick-ups)
Metcon
12:00 Alternating EMOM
Odd: Back Squat (4 Reps @ 70–75%)
Even: Push Press (4 Reps)
Push press weight should be light enough to avoid overextending the back, focusing on continuous pressing of the bar, full extension of the knees and hips
Metcon
3 Rounds (17:00 CAP)
100 Double Unders
25 Chest to Bar
Scaled
Coach finds an appropriate scale to mimic the intensity of the workout and ensure you finish close the the time cap.
25 Double Unders (or attempts)
25 Chest to Bar
100 Single Unders
Bootcamp
50 Single Unders
12 Jumping Pull Ups
