A. Core Circuit
2 Rounds
A1. Hollow Hold :45
A2. 10 Palof Presses per side
A3. Arch hold :45
A4. 10 Wood Chopper Ball Slams
M. Players Choice Cardio:
Bike, ski or row. Use the same machine throughout.
5 Mins Max Cals
rest 1:30
13 Sets
:20 Sprint/ :40 Easy effort – max cals per :20 but aim for consistency across
rest 3 mins
5 Mins Max Cals
Program Notes:
Today we’ve got some core accessory work to start the day. Every compound movement starts with the core first. Today we isolate the core. Stronger core, stronger body.
Our conditioning piece is a players choice cardio consisting of 2 5 minte test efforts and a whopping 13 sets of sprint effort. This is a challenging one for sure but every person
in this gym is tough enough for the challenge. Let’s go! Show up and reap the rewards of engine development.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
All level scales the same today. If anyone is struggling to maintain consisteny in the sprints take a round or 2 off.