11 Mar, 2020
3.11.20
Metcon
Complete 2 sets of:
10 Banded Pull Downs + 10 Reverse Flys + 10 External Rotations
10 Scapula Push Ups to Downward Dog
10 Banded Pull Downs + 10 Reverse Flys + 10 External Rotations
10 Scapula Push Ups to Downward Dog
Then complete 2 sets of:
30-45 sec Handstand Hold
15-20 sec Tuck Sit Hold on Rope or 5-8 Toes 2 Rope
Metcon
EMOM x 8 mins:
1. 30 secs of Strict HSPUs
2. 1-2 Rope Climbs
1. 30 secs of Strict HSPUs
2. 1-2 Rope Climbs
Scale Rope Climbs to 30 secs of Lay to Stands
Rest 3 Mins
Metcon
EMOM x 8 mins:
1. 20 Wall Balls (20/14)
2. 15 Burpees to 6"Target
1. 20 Wall Balls (20/14)
2. 15 Burpees to 6"Target
Work up to a max of 45 secs each minute
Rest 3 Mins
Metcon
EMOM x 8 mins:
1. 18 KB Swings (70/53)
2. 40-60 DUs
1. 18 KB Swings (70/53)
2. 40-60 DUs
Work up to a max of 45 secs each minute
Metcon
SHOULDER HEALTH (8 mins)
Complete up to 3 sets of:
10 Weighted Prone W to Reverse Fly Thumbs Up
1 min/side Pigeon Pose
Metcon
Optional Extra Work
3 mins/side Foam Roll IT Band + Lat
3 mins/side Lab Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully
