12.18.19
Metcon
2 mins/side Banded Couch Stretch
90 secs/side Banded Hamstring PNF Stretch
90 secs/side Banded Hamstring PNF Stretch
Then go directly into next portion
Metcon
Complete 3 sets of:
12-10-8 Front Rack Bulgarian Split Squats
Rest 30 secs
45 sec Stir the Pot on Med Ball
Rest 90 secs
12-10-8 Front Rack Bulgarian Split Squats
Rest 30 secs
45 sec Stir the Pot on Med Ball
Rest 90 secs
Metcon (AMRAP – Reps)
Partner AMRAP x 24 mins:
A – Max Distance Row
B – Burpees to 6" target
A – Max Distance Row
B – Burpees to 6" target
At each 3 min interval each partner completes 15 Thrusters (95/65)
Switch movements after each set of Thrusters
Score = Total distance on the Row + total Burpees
Metcon
Optional Extra Work
3 mins/side Foam Roll IT Band + Lats
3 mins/side LAX Ball Pec Smash
3 mins/side Banded Hamstring PNF Stretch
3 mins/side Banded Bully