12.13.19
Metcon
Three lines dynamic warm up (25ft back and forth):
High Knees
Heel Flicks
Spider Walk
Side Shuffle
Lateral Walking Plank
Bear Crawl
30 sec Handstand Hold (or use wall or box)
Then complete 2 sets of the following Rotator Cuff movements with a band:
10 Pull Downs
10 Reverse Flys + 10 External Rotations + 10 Y Stretches
High Knees
Heel Flicks
Spider Walk
Side Shuffle
Lateral Walking Plank
Bear Crawl
30 sec Handstand Hold (or use wall or box)
Then complete 2 sets of the following Rotator Cuff movements with a band:
10 Pull Downs
10 Reverse Flys + 10 External Rotations + 10 Y Stretches
Metcon
Every 3 mins for 15 mins (5 rds):
6 Cal Row
6 HSPUs
6 Hang Cleans (95/65)
6 Cal Row
6 HSPUs
6 Hang Cleans (95/65)
Add 3 reps every 3 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
10 Alternating OH BB Lunges (95/65)
12 T2B
10 Alternating OH BB Lunges (95/65)
8 Burpees over Bar (bar facing)
10 Alternating OH BB Lunges (95/65)
12 T2B
10 Alternating OH BB Lunges (95/65)
8 Burpees over Bar (bar facing)
1 partner completes full round while other rests. Switch when round completed.