Fitness Friday 8/19/22

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August 18, 2022
Fitness Friday 8/19/22

THE MOBILITY

OH Foam Roll

Lat Foam Roll


THE WARMUP/ COACH-LED

Your warm-up will be coach led, leading you into the strength session for the day. The strength session is a build and a continuation of your warm-up. It will prime you for the met-con while also building strength in the Overhead Squat.

Back Rack Jerk (BRJ)

THE STRENGTH

5 Rounds on a 3:00 Loop

*Overhead Squat (from rig option)

Strokes on the Rower

Single Leg V-Ups

Single Arm Dumbbell Walking Lunge (with DB at your side)

Tap Swings & Pull-Ups

*If you are working on mobility and range of motion in the OHS, GREAT! Some with shoulder/ankle restrictions should Front Squat instead.


THE METCON

3:00 on/ 3:00 off for 5 rounds

You will work for 3:00 working through the following movements, once you complete the listed movements, in the remaining time, you will row for max calories. After the 3:00 you will rest for 3:00. The scorable piece will be total calories accumulated .

Single Arm Walking Lunge

V-Ups

Overhead Squat (you must snatch the bar from the ground to the OH position)

Pull-Ups

Max- Calorie Row in Remaining time

THE FINISHER

Strict Pull-Up

EZ Bar Curls

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