11.18.19
Metcon
2 mins/side Banded Couch PNF Stretch
Then complete 2 sets of:
10/side RNT Front Rack Split Squats
30 sec Banded Squat Hold
10 Banded Slides
Then complete 2 sets of:
10/side RNT Front Rack Split Squats
30 sec Banded Squat Hold
10 Banded Slides
Front Squat (In 18 mins complete 5 sets of 5 reps)
Rest 2 Minutes
Metcon
EMOM x 10 mins:
1. 4 Thrusters (heavy)
2. 25-50ft HS Walk / 30 secs of HS Shoulder Taps or Wall Climbs
1. 4 Thrusters (heavy)
2. 25-50ft HS Walk / 30 secs of HS Shoulder Taps or Wall Climbs
Metcon (Time)
AQAP complete 5 rounds of:
10 Thrusters (115/80)
12 Burpees over Bar (bar facing)
10 Thrusters (115/80)
12 Burpees over Bar (bar facing)
Time Cap: 10 mins
The goal should be to go UNBROKEN on the Thrusters and then a steady pace on the Burpees.
Metcon
Optional Extra Work
AQAP complete:
15-12-9 Hang Power Cleans (185/125)
7-5-3 Burpee Ring MUs
(scaling option for the MUs: Burpee Bar MUs or Burpee C2B Pull Ups but 10-8-6)
Time Cap: 7 mins
Forearm Front Plank on Swissball
3-4 sets of 45 secs
Rest 1 min 15 secs
3 sets of 25 reps:
Feet on Bench Crunches
Build to heavy 5 rep for the day