Monday
Metcon
“Alexithymia”
27-21-15-9
Front Squats 60/40Kg
Bar Facing Burpees
Aim
Lactate Tolerance / Breathing
Mobility
Couch Stretch
Tuesday
Structure & Skills
1A) Backwards Sled March
3-4 x 50′
1B) Handstand Walk
3-4 x 50′
2A) Seated Sled Rope Pull
3-4 x 25′
2B) D-Ball Carry
3-4 x 50′
Mobility
Saddle Stretch
Shoulder Extension Stretch
Wednesday
Metcon
“Tolsty”
AMRAP 20
10 Inverted Rows
20 Dumbbell Snatches
30 Double Unders
Aim
Base Fitness / Back Health
Mobility
Bully Stretch
Calf Stretch
Thursday
Play/Vestibular Development
Forward Rolls & Cartwheels
Metcon
“Rejection Therapy”
100 Cal Row
75 Cal Ski
50 Cal Bike
Aim
Cardio / Efficiency
Friday
Strength
Push Press
5-5-5-5-5
Core
1A) Pavlov Presses
5 x 8+8 second hold
L-Sits
5 x 20-30s
Mobility
Banded Shoulder Stretch
Saturday
Skills
Skin The Cat
Metcon
“Strict Nicole”
AMRAP 20
400m Run
AMRAP Strict Pull Ups
Aim
Muscle Endurance & Recovery
Mobility
Straddle Stretch