Monday
Metcon
“Dumb & Powerful”
10 rounds for time of:
6 dumbbell thrusters 22.5/15Kg
20 crossovers
Goal
Sport Follow – 40 Day Till The Open!
Mobility
Sofa Stretch
Tuesday
AMRAP 8
25′ Handstand Stroll
10 Kettlebell Swings 24/16Kg
8 Minutes to Set up a 1RM Again Squat
Goal
Core Management
Mobility
Bretzel Stretch
Wednesday
Metcon
“Final Minute Examination Prep”
2 Rounds
10 Dumbbell Burpee Deadlifts
10 Toes to Bar
2 Rounds
10 Satan’s Presses
10 Pull Ups
2 Rounds
10 Dumbbell Burpee Field Step Overs
10 Chest to Bar Pull Ups
Goal
Sensible Pacing & Respiratory Endurance
Mobility
Field Pigeon Stretch
Field Shoulder Stretch
Thursday
Metcon
“Sophia”
12-9-6 reps:
Calorie Bike
Energy Clear 45/30Kg
-straight into-
12-9-6 reps:
Calorie Ski
Overhead Squat 45/30Kg
-straight into-
12-9-6 reps:
Calorie Row
Push Press 45/30Kg
Goal
Blood Flushing
Mobility
Straddle Stretch
Friday
Sled Day (Topic to Change)
Saturday
24.1
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