22 Jun, 2020
6.22.20
Metcon
Dynamic mobility
90 sec/side Kneeling Samson Stretch 90 sec/side Hip 90/90
90 sec/side Kneeling Samson Stretch 90 sec/side Hip 90/90
Then complete 2 sets of :
5/side Rear Foot Elevated Split Squat Hold (5-10 secs in bottom on each)
5 x 10 sec Hip Thrust Hold at top
Metcon
Complete 3 sets of:
6/side Barbell Back Rack Reverse Lunges
Rest 30 secs
30 sec Back Extension Hold
Rest 30 secs
45 sec/side Weighted or Non-Weighted Side Plank
Rest 90 secs only
6/side Barbell Back Rack Reverse Lunges
Rest 30 secs
30 sec Back Extension Hold
Rest 30 secs
45 sec/side Weighted or Non-Weighted Side Plank
Rest 90 secs only
Work up to your toughest 6/side for the Lunges. Down in 2 secs on each of the Lunges.
Metcon
Every 5 mins for 15 mins (3 rounds):
20 Front Squats (135/95)
500/400 Row
20 Front Squats (135/95)
500/400 Row
The goal is to hit the Front Squats unbroken each set. Try to go at a hard pace on the Rower right away. Scale the weight accordingly.
Metcon
IN CLASS STRETCH
4 min Hip Stretch of your choice
4 min Hip Stretch of your choice
Metcon
Optional Extra Work
EMOM x 15 mins:
10 sec Assault Bike Sprint
Complete 3 sets of:
1 mins Swiss Ball Front Plank (forearm)
Rest 90 secs