Warm Up:
A2: Ski 90 Seconds Building intensity; Rest 60-90 Seconds.
Damper 3/5
.+
2 Rounds of:
20 Seconds Max Distance Ski (5/3) @90% Hard Pace;
60 seconds Rest
+
2 Minute AMRAP @50% Sustainable Pace of:
5 Each Lateral Step Up/
5 D.B. Goblet Squat (HBD)/
5 Each Alternating D.B. Goblet Reverse Lunge/
5 Strict T2B;
60 Seconds Rest
2 Minutes WU:
Lateral Step Up (choose height of box)/
Goblet Squat (choose weight)/
Reverse Lunge/
T2B (scale if needed)
+
Hard Ski /Easy AMRAP X 2
:60 Seconds rest between + 90 Seconds before B
Lateral Step Up (choose height of box)/
Goblet Squat (choose weight)/
Reverse Lunge/
T2B (scale if needed)
+
Hard Ski /Easy AMRAP X 2
:60 Seconds rest between + 90 Seconds before B
Lift:
B: Weighted Pistol (8 Minutes To A Heavy Set of 5 Reps)
Build up to a Heavy Set of 5 Reps Alternating on Each Leg @21X1
If as of yet unable to Weighted Pistol, use this time to practice.
+
C: Front Racked RFESS (6/6/6/6 Each)
– 12 Minute Time Cap
.
D: Front Squat (8/8/8)
Metcon:
3-5 Rounds of:
8 Each Suitcase Deadlift @31X1 (AHAP)/
8 Each Single Leg K.B. RDL @31X1 (HBD)/
8 Each 1 Arm K.B. OH Reverse Lunge @21X1 (HBD)
*= Complete as much as possible in time remaining.
