C44 – C44
Equipment:
Warm-up (No Measure)
Parallettes or 2 boxes
Box
Slam ball
2 moderate DB
Warm-up
Warm-up (No Measure)
Warmup with on time through Tabata timer, alternating movements-
Step ups (small box)
Kickbacks
Then,
Mobility:
1 min Alt. Pigeon
30 seconds Down dog-rock back and forward to stretch wrists
Then,
Skill:
Pass throughs-
Paralette shoulder shrugs
10 second Tuck hold
10 Rocks in tuck position
5 Pass throughs
Then,
Grab a light-moderate set of dB and review dB burpee deadlift as-
3 burpees
5 DB deadlifts
3 DB loaded step ups (e/s)
4 burpee deadlift step up (2 e/s)
Review Slam balls as necessary and perform 3-5 reps
Then,
Rehearsal:
5 pass throughs
5 slam balls
3 burpee deadlift step ups
Metcon (AMRAP – Rounds and Reps)
Amrap 10 min:
10 Paralette Pass Throughs
20 Slam balls
10 burpee deadlift step ups (5 each leg, alt)
Scaled options:
Boxes for pass throughs
Lighter loads
Burpee deadlifts reps to 7-8 and small box step ups
Mobility
Warm-up (No Measure)
Slam ball psoas smash (1-2 min e/s)
Samson stretch ( Reach to the side and focus on stretching side body, 30 sec e/s)
Swimmer stretch (2×30 sec)