Monday, October 14th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Min
Banded Walking Series

Note: https://youtu.be/Hs20b4JVeLA

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength: 25 Min
8 Min E2MOTM
Box Squat
5-5-5-5

4 Min Rest

8 Min E2MOTM
Back Squat
3-3-3-3

Note: Cover the movement and have everyne practice with an empty bar first before adding weight.
This is a long video on the box squat but most of the pertinent info is in the first 4 mins.
Feell free to watch it all tho lots of good coaching ques with athletes in the later parts.
https://youtu.be/fut9ElDWEuw

Conditioning: 15 Min
9 Min AMRAP
3 Ring Muscle Ups
15 Wall Balls (20/14 @ 10')
30 Double Unders

Scaling:5 Ring Rows, 5 Ring Dips, Light Ball, 2x Singles