27 Apr, 2020
AHW 4.27.20
Please check your email for the invite to our 12:30pm & 5:15pm ZOOM workouts!
Metcon
Complete 2 sets of:
25 DUs / 50 Singles
10/side Cossack Squat Stretches
5/side Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
5 Downward Dog to Seal
25 DUs / 50 Singles
10/side Cossack Squat Stretches
5/side Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
5 Downward Dog to Seal
Metcon (5 Rounds for reps)
Complete 5 rounds of:
45 sec Max Rep Alternating Mountain Climbers
Rest 15 secs
45 sec Max Rep HSPUs or Pike Push Ups
Rest 15 secs
45 sec Max Rep Alternating Mountain Climbers
Rest 15 secs
45 sec Max Rep HSPUs or Pike Push Ups
Rest 15 secs
Back to Back AMRAPS (AMRAP – Rounds and Reps)
0-10 mins:
400m Run
2 rds of:
5 V-Ups (Hollow to Crunch or Sit Ups)
10 Push Ups
15 Air Squats
400m Run
2 rds of:
5 V-Ups (Hollow to Crunch or Sit Ups)
10 Push Ups
15 Air Squats
10-20 mins:
400m Run
2 rds of:
4 Pike HSPUs
6 Dips
8/side Walking Lunges
For both AMRAPs if you finish the 2 rounds then start back at the 400m run.
TABATA Hollow Hold / Plank
