Warm-up:
Game of coaches choosing
Strength:
Back Squat
5×3
Stay between 70-80% from 1RM, work on perfect form, if all the reps were good make last set 85%
8 rep of Straight Arm Kip between sets
Metcon:
AMRAP 20:00
10 Strict Knee to elbow
20 Push-ups
30 Double Unders
-0:30 Rest-
Competitors:
Tuesday will be an active rest day, don’t worry about those squats you will do them tomorrow.
MISFIT Active Recovery Protocol:
The Flush:
Flush the waste stored in muscle fiber and fascia.
20-40 Minutes light conversation pace jog / row / hike
Mobility:
10-15m Mobility on painful or restricted area, choose one joint and work on it for a month without changing.
Use Bands, LAX Ball, Voodoo Flossing, Turkish Get-ups
ROMWOD:
20:00-40:00 ROMWOD – there is nothing to add, just do it.
Add this routine and your gains will skyrocket. Explanation video will be uploaded soon.