Metcon: The intent with todays piece is to move, breath, and pace. Moderate intensity. For example, intermediate to advanced men should shoot for 2:00/500m pace on rower. The type of pace we are looking is just fast enough to not be conversational. Split T2B into sets that maximizes efficiency. Step down on all box jumps to manage consistent heart-rate.
Finisher: Hamstring/Glute/Delt accessory work. KBS should be heavy, but lateral raises will be light for all athletes regardless of level of ability.
Row 500 Meters
12 Box Jumps (24, 20)
L2: (Knee Lifts) (20, 15)
L1: (Abmat Sit-ups) (20, 15 Step-ups)
1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. Rest 60s.
1b) Seated Lateral Raises with palms facing forward: 3 x 15. Rest 60s.