Performance & Fitness
Back Rack Reverse Lunge (4 Sets: 12 reps)
Coach’s Notes: Make sure to alternate legs each rep. Control the back knee the ground. Start at a moderate weight and build to a heavy but not maximal weight.
Handstand Hold (4 Sets: 30-60 Seconds)
Coach’s Notes: Focus on a straight body line and press actively through the shoulders.
Metcon (6 Rounds for reps)
Every 3:00 x 6 Rounds:

:30 Max Calorie Row

Coach’s Notes: These should be full effort sprints. Set the monitor to countdown 30 seconds.

2:00 Seated Forward Fold
2:00 Seated Straddle

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