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NYC IGY6 Week 55 - Day 1:
Warm-Up:
3 Rounds
5 Goblet Squats with a :05 Pause in the bottom.
10 Dynamic Straddle Stretches
5/Leg Non alternating Box Step-Ups
Mobilty:
1:00/ Side Pigeon
:30/ Side Worlds Greatest Stretch
1:00 Frog Pose
:30/ Side Static Scorpion Pose.
Strength:
Back Squat 5x5 @33x1 No more than 70% of Heaviest Recorded squat. If no weight recorded start at 75% of bodyweight and go by feel.
Superset:
For each working set 1:00 Double KB or Farmers Carry Hold. 70lbs/50lbs DB or 70lbs/53lbs KB
If 1 minute is not achieved record time held. Do not exceed 1 minute.
Metcon:
50-40-30-20-10
Air Squats
100m Sandbag Burden Run between sets.
Workout finishes with the burden run.
15:00 Time Cap
Day 2:
Warm-Up:
5:00 Rowing
5:00 Bike
Mobility:
Dynamic gym length movements.
“Brooklyn Takes Canada”
50-40-30-20-10
Air Squats
100m Burden Run in Between sets.
Finish with the Run.