Mobility/Short Strength/Medium Metcon
2 Min Bow and Arrow Stretch
2 Min Banded Ankles
NOTE: Remind athletes to turn palms up with B&A stretch to externally rotate shoulder. Que the desired end position of bicep tucked behind ear. I see a lot of incorrect positions when people are doing this stretch so please police them. Split group for two movements for larger classes.
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
Every 90 Seconds...
7-6-5-4-3-2-1 DB Row (Per Arm)
Hold Low Plank for remainder of 60 seconds then rest 30 seconds
Start Light and Build to AHAP
NOTE: Use DBs or KBs for rows. Thumb must connect with chest for each rep. Avoid heaving - encourage a strict movement. Low plank is chest hovering off ground by an inch. Have people to scale to a box or racked bar. Lengths of plank will increase as reps decrease. First sets there may be minimal time in first minute for plank. Have people partner up for busier classes.
15 Min AMRAP
3 DB Hang Squat Clean + Lunge R/L (55/35)
6 Handstand Push-ups
NOTE: Spend some time during set up to cover HSPU and Pistol scaling options. Challenge athletes who have scaled a certain way for awhile to try a new variation. The scaling listed below is for a maximum scale for beginners - most should be using something more challenging.
Light DBs, Box Push-ups, Air Squats