9/11 - Barberella

Goals:

Gymnastic movement firestorm. Prep for start of first strength period. Introduction to yardage in the pool again.


AM-

Movement prep:

25 overhead squats facing wall.

3 rounds
10 sampson stretch
10 plank walkouts
10 scorpions

Strength:

BackSquat 7-7-7-7-7

Don't go too heavy here or you will pay for it in the MetCON portion

MetCON:

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

rest exactly 3 minutes between rounds

PM:

The Kracken

300 yards warm up choice

10 x 100 On LPS + :10
4x 400 Distance pace on LPS + :30
4 x (3 25's descending 1-3 on :30)


300 cool down Kick-Drill Swim by 25's