Tuesday 10.20.20

METCON

4 Rounds for Time:
400 Run
21 Kettlebell Swings
12 Kipping Pull-Ups

Notes
KB: Should be mostly unbroken (24/20/16/12)
Pullup: 12 Kipping / 8 Kipping / 6-12 Strict or banded / 12 Jumping
Run: Sub 400m Row
***Running Mask Policy: It’s up to the athlete’s discretion if they keep their mask on during the runs. we kindly ask our members to distance themselves from pedestrians and if they need to go through people to put their mask back on for that portion of the run.

STRENGTH

15:00 / 3-5 Sets:
16-20 DB Upright Rows
8-12 DB Curls
1:00 Plank or trunk movement of athletes choice

Warm Up

2 – 3 Rounds:
12 Alt 90/90
12 Alt Table Inside Outs
12 Jump Squats

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. CrossBody RDL
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

Conditioning

10 Rounds For Time:
3 Push-Ups
4 NP Burpees
6 Alt Reverse Lunges

Warm-Up

3 Rounds:
5 Tempo Squats @4321
10 Alternating 90/90 Stretches
:20 Reverse Bridge Plank

Strength

4-5 sets each of:
1) 6-8e Goblet Reverse Lunges or Shrimp Squats
2) 8-10 Hollow Body Pull Overs
3) :30 Seated Isometric Low Towel Row

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
20 Mountain Climbers
10 Goblet Squats
5e Hang Muscle Snatches

Aim to work continuously at a moderate pace, resting only as needed between exercises.