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6.11.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

“St Petersburg” Kb Warm Up Flow – (No Measure)

100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Barbell/Yoke Carry

Spend 10 minutes working on barbell/yoke carries 50′. Aim to get 5-7 ‘sets’.

Metcon

“Yard Fit” (Time)

6 rounds for time of:

400m run or 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle

25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 21-30 min, about 4 min per round.

Coaching Tips: Start this one a bit slow. You’ll want to pace this one for the full six rounds. Plan on running the 400m runs at your normal mile pace. Pace the burpees to be 10 – 15 per minute.