022422

A. Metcon (No Measure)
3 Rounds

(1:00 work / 0:15 rest)
- Bike (7RPE)
- MB Skiers
- Farmers Carry (53/35)
- Front Rack Hold (185/125)
- Plate Sled Push (45/35)

B. Metcon (No Measure)
3 Rounds
10 Knee Over Toes Split Squat (each leg)
10 Seated DB RDLs or BB Good morning

3 Rounds
12 Assisted Peterson Step Up
0:30 Wtd Hanging Hip Tuck (every 0:10 pulses)

3 Rounds
3 Monster Walks Around the World
6 Cossack Squats (each side)

OR

HS Walk EMOM
5 Rounds
1 min - scorpion kicks
1 min - wall leg shuffles
1 min - Quality Attempts
*Can also scale for beginners 

OR

Kipping EMOM
5 Rounds
1 min - Hollow / Arch
1 min - Beat Kip
1 min - Quality Attempts 

OR

Pistol EMOM
5 Rounds
1 min - Dual leg narrow squat
1 min - elevated heel w/ counter weight
1 min - Quality Attempts
*Can also scale for beginners
​
C. Mobility
*Coach led

UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)
Bullet Proof Knees