16 Jan, 2020
1.16.20
Metcon
Complete 2 sets of:
8 Inchworms
8/side Mountain Climbers (slow)
15 sec Hollow Hold
Then directly into 2 sets of:
12 Light Russian KB Swings
8/side DB Single Leg Deadlifts
8 Inchworms
8/side Mountain Climbers (slow)
15 sec Hollow Hold
Then directly into 2 sets of:
12 Light Russian KB Swings
8/side DB Single Leg Deadlifts
Deadlift (5 sets of 5(-2))
Bench Press (Build to heavy 6(-1) at TX130)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
300/250m Row
60 DUs/ 60 Singles
15 Burpees to 6" Target
20 Feet on Bench Crunches
(Rx+: 15 GHD Sit Ups)
300/250m Row
60 DUs/ 60 Singles
15 Burpees to 6" Target
20 Feet on Bench Crunches
(Rx+: 15 GHD Sit Ups)
Divide reps as desired. One works while other rests.
Metcon
Optional Extra Work
AMRAP x 10 mins:
1 Legless Rope Climb/ 2 Rope Climbs
8 Push Ups
15 sec L-Sit on Paralletes
Complete 3-4 sets of:
10/side DB Single Leg Deadlifts
Rest 20 secs
6-8 GHD Raises
Rest 90 secs
Complete 3 sets of:
8 DB Skull Crushers T2120
Rest 20 secs
8 DB Curls (Back to Wall) T2120
Rest 20 secs
15 DB Reverse Flys (thumbs up) on Incline Bench
Rest 90 secs
6(-1) Bench Press TX130
Rest 1 min