12.11.19
Metcon
EMOM x 6 mins:
1. 15-20 Banded Scapula Push Ups
2. 12/side Med Ball Dead Bugs
3. 8 Light DB Skull Crushers + 6 Banded Triceps Extensions (hold 3 secs at the down position)
1. 15-20 Banded Scapula Push Ups
2. 12/side Med Ball Dead Bugs
3. 8 Light DB Skull Crushers + 6 Banded Triceps Extensions (hold 3 secs at the down position)
Bench Press (Build to a heavy 4 rep with sets of 8-6-4-4)
Metcon
EMOM x 10 mins:
1. 200m Run
2. 10-15 Burpees to 6" Target
1. 200m Run
2. 10-15 Burpees to 6" Target
Choose the number of Burpees that will make you uncomfortable from the start!
Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 12/9 Cals Assault Bike
2. 50 DUs OR 30 secs of practice
1. 12/9 Cals Assault Bike
2. 50 DUs OR 30 secs of practice
If not enough Assault Bikes you can substitute in a 15/10 Cal Row
Metcon
Optional Extra Work
1. 3 mins/side Foam Roll IT Band + Lat Roll
2. 3 mins/side LAX Ball Pec Smash
3. 3 mins/side Banded Hamstring PNF Stretch
4. 3 mins/side Banded Bully Stretch
6-5-4-4 Weighted Pull ups (build to heavy weight for 4 reps)
Rest 2 mins before going back to Bench Press