11.20.19
Metcon
10/side Side Lying Windmills with PVC Roller
10/side Bird Dogs
10 Banded Scapula Push Ups
30 secs/side Half Kneeling Bottoms Up KB Hold
5/side Dragon Lunges (hold for 5 secs at the bottom)
10/side Bird Dogs
10 Banded Scapula Push Ups
30 secs/side Half Kneeling Bottoms Up KB Hold
5/side Dragon Lunges (hold for 5 secs at the bottom)
Push Jerk (Complete 4 sets of 5 reps at 75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins of:
10 Deadlifts (225/155)
10 T2B
10 Burpee Box Jump Overs (24/20)
10 Deadlifts (225/155)
10 T2B
10 Burpee Box Jump Overs (24/20)
Metcon
Optional Extra Work
Complete 4 rounds of:
15-20 Unbroken Wall Balls (30/20)
25-50ft HS Walk
100 DUs / 150 Singles
Time Cap: 10 mins
Complete:
15 DB Reverse Flys
Rest 30 secs
90 sec Pec Stretch
Complete 2 sets of:
20 Banded Pull Aparts (slow and controlled)
Max reps (-2) C2B Pull Ups or 1 min of practice
rest 2 mins between rounds