Friday, Week Four, Oxidative Strength – Part A (25 min):

A) Upper Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible for each exercise in 30 seconds of:

Stretch 1-Bilateral External Circular Rotations

Stretch 2 – Bilateral Internal Circular Rotations

Stretch 3-Corkscrew Shoulder Twists

Stretch 4 –Squat Position Thoracic Mobility Reach

Stretch 5 –Band Shoulder Dislocates

Stretch 6– Band Diagonal Shoulder Dislocates

Stretch 7 –Band Pull Apart

Stretch 8-Diagonal Band Pull Apart

B) Technique (1 Min): Bent-Over Rows, ABMat Sit-Ups , Double-Unders

C) Strength (20 min):

“BENT-OVER BARBELL ROWS”

Complete 1 round of 20 repetitions, every 4 minutes for 20 minutes (5 sets) of:

Rx

20-20-20-20-20, (62.5%-65% 1RM)

Station 1- Bent-Over Barbell Row

Station 2- GHD Sit-Ups OR ABMat Sit-Ups

Station 3- Run 200 OR Row 240 OR Assault Bike 600 Meters Station 4- Max Double-Unders OR Practice Double-Unders (Optional)

Note 20 RM for Station #1: ___

Friday, Week Four, Oxidative Metcon (25 min):

A) Lower Body Dynamic Functional Warm-Up (3 Min):

Complete as many reps as possible of each exercise in 30 seconds of:

Stretch 1 – Forward Lunges with a Twist

Stretch 2 – Lateral Lunge

Stretch 3 –Toy Solders

Stretch 4- Squat-to-Stands

Stretch 5 – Inchworm Drill

Stretch 6 – Stationary Spiderman

B) Technique (1 min): Kettlebells Front Rack Carry, Farmer Carry and Stone-To-Shoulders

C) WOD (21 min):

“THE LIBRARIAN”

Working in teams of 2 with only one partner working while the other is resting, with unlimited switching allowed, for time complete:

Rx

100 Meter Kettlebells Front Rack Carry (#70/50), Each Arm

21 Stone-To-Shoulders (#150/100)

900-Meter Farmer Carry (#70/50), Each Arm

21 Stone-To-Shoulders (#150/100)

100 Meter Kettlebells Front Rack Carry (#70/50), Each Arm

L1: (#50/35), (#100/70)

L2: (#35/25), (#70/50)

L3: (#25/15), (#50/30)

MOD: (#15/10), (#30/20)

Note Time Completed: ___:___