C44 – C44
Equipment:
Warm-up (No Measure)
2 light DB (warmup)
2 moderate DB (workout)
Band
Warm-up
Warm-up (No Measure)
100m Jog
Then,
2-3 rounds:
10 Step Death March
20m Lateral Banded Walk (10m/direction)
5 tempo air squats (lower for 2, hold the bottom for 2, up for 2)
:20 hollow hold
*slow controlled movements with purpose to warm up and activate
Review for DB complex:
With a set of light dB, 3-5 reps of each:
Deadlifts
Jump and shrug
Hang muscle cleans
Hang Power cleans
Front squats
Hang Squat cleans
*build to a moderate-heavy weight that you can maintain for all 7 rounds
Skill/Strength
Metcon (Weight)
EMOM 7:
3 DB deadlift +3 hang power cleans+ 3 hang squat clean
Metcon
Metcon (Time)
Using a Tabata scheme, accumulate 150 Air Squats
*6 minute cap
Scale to 100 air squats
Mobility
Warm-up (No Measure)
Grab a roller-
Roll out glutes and quads. (1 min each area)
Pigeon pose (30 sec each side)
Legs up the wall (2+min, time permitting)