Warm-up Drills
I. Run 200m
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
“Team Metcon”
Complete as many rounds/reps as possible in 20:00 of the following:
Partner 1: Run 400m
Partner 2: while Partner 1 is running complete
20 x Overhead Walking Lunges (1xDB@75/50lbs)
20 x Wallball (20/14lbs)
Notes: Walking Lunges are performed 10 reps on one arm and then 10 reps on the other arm each round. the db may move overhead via one arm snatch, clean &jerk, push press or press to establish a stable, functional position at lock-out before working through the lunges.
Score is total rounds/reps of Lunges and Wallball.
Team Metcon: 6+12.
40# lunges for Cinnamon.
Rx for Sugar.
“Team Metcon” : Marion (who did all the hard Rx Work ) & Peter (25#DB Rt-Arm/MBCs) : 7+12