Strength: Time Cap 15:00
3 Sets for load of the following
10 One Arm KB Press
20m One Arm KB Farmer Carry (20m Right side then 20m Left side)
10 Lateral Plate Fly’s (Stay in external rotation)
*Use 1st set as a warmup
Metcon: Time Cap 10:00
“Hollow Annie”
For Time:
50-40-30-20-10
Double Unders
Hollow Rocks
*Scale number of reps to keep up intensity and complete before time cap.
Mandatory ROMWOD 20:00
Competitors After Party:
Tuesday will be an active rest day.
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.