11.13.19
Metcon
15 mins of mobility work:
1. Foam/PVC Roll IT Band
2. Foam/PVC Roll Lats
3. Banded Couch Stretch
4. Banded Lat Stretch
1. Foam/PVC Roll IT Band
2. Foam/PVC Roll Lats
3. Banded Couch Stretch
4. Banded Lat Stretch
Metcon (9 Rounds for reps)
EMOM x 36 mins:
1. Max Calorie Row in 50 secs
2. Max Calorie Assault Bike in 50 secs
3. Alternate between different Plank Positions
4. REST
1. Max Calorie Row in 50 secs
2. Max Calorie Assault Bike in 50 secs
3. Alternate between different Plank Positions
4. REST
Metcon
Optional Extra Work
EMOM x 15 mins:
1. 6-8 Kipping Knees 2 Elbows + 6-8 Kipping T2B
2. 30 secs of Max Reps Shoulder Taps in Push Up position on paralletes
3. 50 DUs
1. Front Plank
2. Hollow Hold
3. Hands on Rings feet on Bench
(hod for 30-50 secs depending on ability)