Warm-up
400m Run
30 Walking Lunges
15 Burpees
30 Walking Lunges
500m Row
MetCon
RX
Alternating EMOM for 30min.
Odd: 15 Calorie Row
Even: 15 Burpees
SCALED
Alternating EMOM for 30min.
Odd: Max Calorie Row
Even: Max Burpees
LITE
Alternating EMOM for 20min.
Odd: Max Calorie Row
Even: Max Burpees
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @75%
B. Pause Power Position Snatch 7x2 @80-90%
C. Back Squat 4x4 @85%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/