Monday, June 24th (legit)

Context: Competition – Get into groups of 2 or 3 of similar abilities to do the metcon with you. Go head to head to push each other.

Dynamic Warm Up Option: 200m run with medball, sharing with partner, or 2 min jump rope. Then 3 sets of 10 medball squat cleans, 8 downward dog push ups, 6 wall ball, 4 inch worms, 2 crab bridges

Skill Practice Warm Up: None.

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, adjust load each set)

Super Set: 4-4-4-4-4-4-4 strict HSPU for depth or progression (7 sets of 4 reps)

Metabolic Conditioning: “Bottoms Up”

AMRAP in 12 min

10 Burpees

25 Double Unders (Health: 50 singles

Scaling Guide: 6 – 11 rounds, about 1:30 per round.

Coaching Tips: Get through the first couple rounds at a fast pace. Then settle into a more sustainable pace by breaking up the double unders and going a bit slower on the burpees. Watch the clock to pace yourself so you don’t completely blow up. Try to do your burpees with as little 'shoulder' as possible to save them for the later rounds!

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 15 wall ball for 5 min, OR 3 sets of 15-20 banded tricep press downs in a super set with 15 banded good mornings

Scott McIntyre