Mobility: Ankle (playlist video here)
Skill Practice Warm Up: Spend 10 minutes performing 3 sets of GHD sit up progressions and sit ups (10-20 per set).
Metabolic Conditioning: “Sandbar Ahead”
For Time. 2 Rounds.
500m plate carry run (45lb / 25lb / 15lb) – 1 plate held however
Then 2 rounds
40′ Dumbbell suitcase walking lunge (50 / 30 / 15) – only one dumbbell at side
12 Dumbbell push presses (50 / 30 /15) – 1 DB in each hand
Row (600m / 500m / 400m)
2 min rest
Scaling Guide: 17-25 minutes
Compare to: May 23, 2016
Coaching Tips: Hustle on the plate carry runs to get started on the lunges, it is okay to get a bit winded since the lunges and push presses will give you a chance to catch your breath. The first row each round should be at a conservative pace, with the second one being much more aggressive because of the rest. Keep your posture during the runs and don’t let the sandbag/plate force you to round your back. For the lunges, keep the shoulder back and abs tight. The dumbbell push presses need to be push presses (and not push jerks)!