20 Feb, 2020
2.20.20
Metcon
90 secs/leg Banded Hamstring PnF Stretch
Then complete 2 sets of:
12 Banded Pass Throughs
10/side KB Single Leg Deadlifts
10 Prone Banded WTY Stretch
10 Romanian Deadlifts
Then complete 2 sets of:
12 Banded Pass Throughs
10/side KB Single Leg Deadlifts
10 Prone Banded WTY Stretch
10 Romanian Deadlifts
Deadlift (6 sets of 3 Deadlifts at 80% of 1RM)
Bench Press (6 sets of 5 Bench Press (building to heavy 5 rep))
Metcon (Time)
AQAP complete:
1000m Run (5 x 200m)
100 T2B
100 OH BB Lunges (115/80)
100 T2B
100 Cal Row
1000m Run (5 x 200m)
100 T2B
100 OH BB Lunges (115/80)
100 T2B
100 Cal Row
Time Cap: 22 mins
Divide reps as desired except for Run which is split into 200m splits.
Metcon
For 5 mins at the end of class:
Complete 3 sets of:
20 Banded Triceps Press Downs (dynamic back in 1 sec)
12 DB Hammer Curl to Supine Grip
(rest as needed between both)
Complete 3 sets of:
20 Banded Triceps Press Downs (dynamic back in 1 sec)
12 DB Hammer Curl to Supine Grip
(rest as needed between both)
Metcon
Optional Extra Work
AQAP Complete:
8-6-4 Ring MUs
21-15-9 DB Thrusters (50/35)
Rest 7 mins
AQAP complete:
15-12-9-6-3 Burpees over the Bag
5-4-3-2-1 Sandbag Cleans (200/150)
If you do not have a bag then substitute Hang Squat Snatch at 75% of 1RM
Rest 7 mins
Complete 3 sets of:
15 DB Reverse Flys
15 Ring Rows
25 Feet on bench Crunches
(rest 30 secs between each)
1. 3 Deadlifts at 80% of 1RM
2. 5 Bench Press (building)