In warm up, I want some shrimp, first and second progression followed by some knee and ankle joint prep. I recommend squat to knees with a nice and slow eccentric.
A. Pistols
Advanced:AMRAP in 60 sec. Alternate legs
Rest 60 sec.
5 sets
Intermediate: to a height - amrap in 2 minutes (this is you if you are steady on pistols but need some height)
rest 60 sec
5 sets
Beginner: 10 reps 5/side x 5 sets
rest 60 sec
5 sets
B. On a 6 minute clock:
40 OHS 65/95 lbs
30 burpees
AMRAP Meter row in remaining time
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