09.15.22

Performance & Fitness
Metcon
3 Sets not for time:

20m Reverse Sled Drag (Heavy but UB)
20-45 Second Single Leg Wall Sit each leg
2:00 C2 Bike @80 RPM Damper 1

Coach’s Notes: Work through all 3 movements with the least amount of rest possible. Make sure to keep an eye on your bike screen to stay at that 80 RPM. It shouldn’t feel very challenging but the high turnover will pump more blood and oxygen into the legs and that’s what we are looking for.
Metcon
3 Sets not for time:

2 Barbell banded wrist rolls in each direction
20-45 Second Dead hang from pull-ups bar
2:00 Ski @ easy pace

Coach’s Notes: Just like part A, move from each movement with minimal rest. There is no requirement for Damper setting or strokes per minute on the Ski. Parts A and B can be done in any order.