11.22.19
Metcon
Complete 2 sets each of:
30 sec Bent over Lat stretch on bench
5/side Bulgarian Split Squat Hold (hold for 5 secs at the bottom)
Then:
10 Pike Push Ups
10/side DB Windmills
30 sec Bent over Lat stretch on bench
5/side Bulgarian Split Squat Hold (hold for 5 secs at the bottom)
Then:
10 Pike Push Ups
10/side DB Windmills
Overhead Squat (Complete 4 sets of 5 reps)
Metcon
Every 3 mins for 21 mins (7rds):
15/10 Calorie Row or 12/9 Calories Assault Bike
8 Burpees over the Rower
10 Box Jumps (24/20)
12 KB Swings (70/53)
15/10 Calorie Row or 12/9 Calories Assault Bike
8 Burpees over the Rower
10 Box Jumps (24/20)
12 KB Swings (70/53)
Keep the same pace for each set
Metcon
Optional Extra Work
Complete 3 sets of:
4 x 50ft Sled Push (6/4 plates)
Rest 20 secs
1 min Max Rep OHS (135/95)
Rest 3 mins
6-8/side 1 Arm DB Row (light and focus on scapula here)
Rest 20 secs
6-8/side 1 Arm Neutral Grip DB Strict Press (light, down in 2 secs)
Rest 90 secs
1 min Kipping Deficit HSPUs (45lb/35lb Plate)
Rest 2 mins
For the HSPUs choose a height you can hit at least 6-7 reps unbroken straight on your first set. Scale to 90 sec regular Kipping Practice or 10-12 Box Strict HSPUs (down in 2 secs)