1.3.20
Metcon
2 mins/side Couch Stretch
Then complete 2 sets of:
10 Supine Med Ball Adduction + Hip Thrust x10
10/side Banded Side Clams (hold 1 sec at the top)
8/side RNT Front Rack Split Squats (add load)
Then go to the bar
3 Front Squats (building)
Then complete 2 sets of:
10 Supine Med Ball Adduction + Hip Thrust x10
10/side Banded Side Clams (hold 1 sec at the top)
8/side RNT Front Rack Split Squats (add load)
Then go to the bar
3 Front Squats (building)
Metcon
EMOM x 40 mins:
1. 30 secs Strict HSPUs / Pike feet on box
2. 40 sec Cal Row
3. 30 sec DB Front Rack Lunges (35/20)
4. 30 sec Burpees to 6" target
5. 30 sec HS Walk / Wall Walks
6. 40 sec Cal Assault Bike
7. 5 Front Squats at 70%
8. 30 sec Hollow Hold
1. 30 secs Strict HSPUs / Pike feet on box
2. 40 sec Cal Row
3. 30 sec DB Front Rack Lunges (35/20)
4. 30 sec Burpees to 6" target
5. 30 sec HS Walk / Wall Walks
6. 40 sec Cal Assault Bike
7. 5 Front Squats at 70%
8. 30 sec Hollow Hold
This is an aerobic threshold workout. The goal is to sustain the same, steady pace all the way through.