15 Jan, 2020
1.15.20
Metcon
2 mins/side Standing Banded Couch Stretch
Then complete 2-3 sets of:
10/side Deficit Split Squats with KBs in Front Rack
15/side Banded Walk Steps
30 secs/side Side Plank
Then complete 2-3 sets of:
10/side Deficit Split Squats with KBs in Front Rack
15/side Banded Walk Steps
30 secs/side Side Plank
Back Squat (In 4 sets work up to a heavy 6 reps at T41X1)
Rest 2 mins between sets
Metcon (AMRAP – Rounds and Reps)
With a 20 min time cap complete:
100/70 Calorie Row
80 Wall Balls (20/14)
In the time remaining complete AMRAP of:
15 T2B
9 Strict Ring Dips
5/side KB Front Rack Lunges (70/53)
100/70 Calorie Row
80 Wall Balls (20/14)
In the time remaining complete AMRAP of:
15 T2B
9 Strict Ring Dips
5/side KB Front Rack Lunges (70/53)
Only record rounds and reps of AMRAP
Metcon
Optional Extra Work
Complete 5 sets of:
50ft Farmers Carry
Rest 30 secs
3 Sandbag over Yoke (200/150)
Rest 30 secs
5 High Box Jumps (36/33)
