Fitness Friday 10/14/22

THE MOBILITY

Lat Foam Roll

Plate Quad Smash (roll a large plate over your quad)

Barbell Quad Smash

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THE WARM-UP

Your coach will have you assigned to a specific station for the met-con:

Station #1

Open Doors/ Close Doors

‍High knee out/High knee ins

‍Rope Pulls -->Rope Climbs

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Station #2

Alternating Runner Stretch

Ankle Circles

Split Stance Hops

‍G2OH

Walking Lunge

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Station #3

Lunge Reach

‍CWC

‍Banded Glute Bridges

Banded Front Squat

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THE MET-CON

Each station is 9:00 with a 4:00 transition time

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Station #1

YOU MUST HAVE SHIN PROTECTION (THICK TALL SOCK) OR SHIN GUARD TO CLIMB THE ROPE. NO EXCEPTIONS.

↑ Ladder of:

Rope Climbs

• Fit= (3 each round)
• Per= 1/2 Rope Climb
• Either Level= Rope Climb on Rig (double the number each round)

Run

* Rope climbs will stay the same each round. You will work your way up to 1 RC/300m run THEN start back at 1RC/50m run. Each round complete = 1 rep.

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Station #2

AMRAP

Lunge 10m out with the plate on your back (Like a turtleshell). Be sure your foot crosses the line then perform:

Plate Hops

‍Plate G2OH

*work your way out to the 40m mark then head back to the building.

*every time you finish PG2OH = 1 Round

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Station #3

Every 2:00

Front Squat with Pause (2 second pause)

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THE FINISHER

Glute bridges on Bench with band on your knees

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