Active warm up (3-5min)
1×10 ea
supine leg swing
supine scorpion
prone scorpion
planche push up
step up
spiderman + opp. arm triangle
sun salutation + inch worm + dive bomber
pass through
around the world
1-2×10 each (3-5min)
4 way band walk
iso hold (standing)
lunge 10 sec (LH) +5ea
lateral lunge (LH) 10 sec x 5ea
prisoner squat (LH) 10 sec x 5ea
push up (HH) 10 sec x 5ea
pull up (HH) 10 sec x 5ea
In 15min:
Bar Warmup
Deadlift+RDL+BOR+MC+FS+Press-Good Morning 1x5ea.
Add weight & Deadlift till ready before MetCon.
METCON: “Ralph”
(Cap=30min)
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
