VIERNES

A. General (5 min)

3 rounds:

8/6 Cal Row

8 Air Squats

8 Push-Ups

5/5 World's Greatest Stretch.

B. Specific (7 min)

2 rounds:

5 Empty-Bar Front Squats

5 Empty-Bar Push Press

5 Wall Ball Shots (light)

Warm-up sets Push Press:

5 @ RPE 5

3 @ RPE 6.

Push Press (deload)

Every 2:00 x 4 sets

5 Push Press @ RPE 7

Score: Weight

Scaled: DB Push Press 4 x 8 @ RPE 6.5.

Cues: straight dip, drive through the heels, head through at lockout.

For Time

800 m Run

40 Wall Ball Shots

400 m Run

30 Wall Ball Shots

200 m Run

20 Wall Ball Shots

Time cap 20 min

Rx (M / W): 20 / 14 lb to 10 / 9 ft

Scaled: 14 / 10 lb to 9 ft - 30 / 20 / 10 Wall Balls - 600 / 300 / 150 m Run

Stimulus: Descending and fast (RPE 8); wall balls in 2-3 sets, pick up the pace as the runs get shorter. Aim 12-16 min.

Score: Time (or reps at cap)

Deep Squat Hold 1 min

Couch Stretch 1 min/side

Lat Stretch 30 sec/side

Zone 2 - 40 min Row + Bike

20 min Row + 20 min Bike continuous

Zone 2 - RPE 3-4

HR 60-70% max; nasal / conversational.

Score: Meters + Cal + Avg HR