1.6.20
Metcon
2 mins/side Hip + Knee External Rotation
Then complete 2 sets of:
10/side Banded Side Lying Abduction (hold for 2 secs at top)
10/side DB Single Leg Deadlifts
Then complete 2 sets of:
10/side Banded Side Lying Abduction (hold for 2 secs at top)
10/side DB Single Leg Deadlifts
Then go directly to the next part !!!
Metcon
Complete 3 sets of:
8-7-6/side Back Rack BB Bulgarian Split Squats (down in 2 secs on each)
Rest 30 secs
10/side Single Leg Hip Thrusts with Med Ball (2 sec hold on top)
45-60 sec Shoulder Taps Plank
Rest 90 secs
8-7-6/side Back Rack BB Bulgarian Split Squats (down in 2 secs on each)
Rest 30 secs
10/side Single Leg Hip Thrusts with Med Ball (2 sec hold on top)
45-60 sec Shoulder Taps Plank
Rest 90 secs
Metcon (3 Rounds for reps)
Complete 3 sets of the following AMRAP:
AMRAP x 5 mins:
6 Bar Over Burpees (bar facing)
5 Hang Power Cleans (135/95)
4 Front Squats (135/95)
3 Thrusters (135/95)
Rest 2 mins between sets
Metcon
Optional Extra Work
AQAP complete:
20-15-10-5 Burpee Box Jump Overs (24/20)
30-25-20-15 KB Swings (53/35)
100-80-60-40 DUs
Complete 3 sets of:
10 Prone Swimmers + WTY (slow and controlled)
Rest 30 secs
15 Supine Grip Band Pull Aparts (back in 2 secs)
Rest 90 secs
