11.29.19
Metcon
In 10 mins complete 2-3 sets of:
10 On one knee Banded Lat Pull Down with PVC
8/side OH Reverse Lunges (light plates)
6 Slow Yoga Push Ups (slow eccentric) / 6 Hand Release Push Ups (up quickly)
200/150m Row
10 On one knee Banded Lat Pull Down with PVC
8/side OH Reverse Lunges (light plates)
6 Slow Yoga Push Ups (slow eccentric) / 6 Hand Release Push Ups (up quickly)
200/150m Row
Metcon (Time)
AQAP complete 6 rounds of:
5 Strict HSPUs
16 Alternating OH BB Lunges (115/80)
15/10 Cal Row
5 Strict HSPUs
16 Alternating OH BB Lunges (115/80)
15/10 Cal Row
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
40 DUs / 60 Singles
10 T2B
5 Double DB Hang Snatches (50/35)
10 Alternating Double DB Front Rack Lunges (50/35)
40 DUs / 60 Singles
10 T2B
5 Double DB Hang Snatches (50/35)
10 Alternating Double DB Front Rack Lunges (50/35)
Metcon
Optional Extra Work
AQAP compete 4 rounds of:
30 sec Max Calories Assault Bike (go as hard as possible but don’t sprint, stay at 90% effort)
1-2 Legless Rope Climbs
Rest 90 secs between sets
Complete 2 sets of:
6-8 Single Arm DB Strict Press with Neutral Grip (easy and light)
Rest 90 secs
Complete 2 sets of:
12 DB Seated External Rotations (only the eccentric portion – down in 3 secs, use your other hand to put your hand with the DB back up)
Rx+ + Deficit Strict HSPUs (35/25lb plates)