Strength
1a. Rower Compression x 8-12 x 3 sets
1b. Banded Hamstring Stretch x 6-8/leg x 2 sets
2a. Weighted Strict Knee Raise x 8-10 x 3 sets
2b. Pike Stretch :30-45 x 2 sets
Notes
The rower compression can be scaled by performing with your knees on the rower seat as opposed to your feet.
Only add weight to the strict knee raises if you are able to perform 3 sets of 8-10 strict with only bodyweight.
Elevate your hips to allow for compression in the pike position, if necessary.
Conditioning
3 sets
AMRAP 3
5 strict dumbbell press
10 toe to bar
1:30 rest between AMRAPs
Notes
The metcon today is three AMRAPs of strict dumbbell press and toe to bar. You will rest 90 seconds between AMRAPs. Your score is your rounds and reps from each AMRAP.
The dumbbells should be light-moderate so that you can complete the strict press unbroken across most of the workout. It is okay if you have to break the presses up later in the workout.
Toe to bar should be done in 1-2 sets. You may substitute hanging knee raises, V-ups, or sit ups.