1.8.20
Metcon
Complete 2 sets of:
10 PVC Pipe Hip Hinges
10 Banded Pull Throughs
10 Banded Hip Romanian Deadlifts (use band from post with band to your hips so the band pulls you back to the post: )
10 PVC Pipe Hip Hinges
10 Banded Pull Throughs
10 Banded Hip Romanian Deadlifts (use band from post with band to your hips so the band pulls you back to the post: )
Sumo Deadlift (6-5-4-6-5-4 (Rest up to 2 mins between sets))
Down in 3 secs and reset each time.
Metcon (Time)
AQAP complete:
30-20-10 Deadlifts (225/155)
21-51-9 Strict Ring Dips
30-20-10 Deadlifts (225/155)
21-51-9 Strict Ring Dips
Time Cap: 7 mins
Rest 2 Minutes
Metcon (Time)
AQAP complete 5 rounds of:
10 Alternating DB Snatches (50/35)
1 Rope Climb (scale to 2 Lay to Stands)
25 Wall Balls (20/14)
10 Alternating DB Snatches (50/35)
1 Rope Climb (scale to 2 Lay to Stands)
25 Wall Balls (20/14)
Time Cap: 10 mins
Metcon
Optional Extra Work
AQAP complete 3 rounds of:
300/250m Row
30-20-10 Kipping HSPUs
30-20-10 Double KB Hang Snatch (35/20)
*You can switch the KB for DBs (35/20)
Complete 3-4 sets of:
6/side Alternating V-UPs
5 V-UPs
4 Straddle V-UPs
15 sec Hollow Hold
15 sec Hollow Rocks
Rest 90 secs