31 Mar, 2020
AHW 3.31.20
Metcon
Complete the following for quality:
1 min/side Samson Stretch Hold
1 min/side Hip + Knee External Rotation Stretch
1 min Walking Single Leg Deadlifts
1 min Cossack Squats (side to side)
1 min Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
1 min/side Samson Stretch Hold
1 min/side Hip + Knee External Rotation Stretch
1 min Walking Single Leg Deadlifts
1 min Cossack Squats (side to side)
1 min Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins of:
10 Ground to Overhead (45/25)
10 OH Walking Lunge Steps
10 Crossovers
10 OH Walking Lunge Steps
4 25ft Shuttles (down 25ft and back = 1)
10 Ground to Overhead (45/25)
10 OH Walking Lunge Steps
10 Crossovers
10 OH Walking Lunge Steps
4 25ft Shuttles (down 25ft and back = 1)
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
Flutter Kicks
Every time you break perform 5 Push Ups
Flutter Kicks
Every time you break perform 5 Push Ups
You can also use 2x DBs/KBs (tougher) and perform Double DB/KB Snatches instead of G2O and Double DB/KB OH Lunges
If no space to perform Walking Lunges then perform them in place
If no space for the shuttles then do 1 min of High Knees or Jogging in place