24 Jul, 2020
7.24.20
Metcon
2 mins/side Banded Hamstring PNF Stretching
Then complete for quality:
15-12-10 Russian KB Swings
15-12-10 Banded Triceps Pull Downs
10-8-6 Shoulder Activations
10-8-6 Light DB Bench Press
Then complete for quality:
15-12-10 Russian KB Swings
15-12-10 Banded Triceps Pull Downs
10-8-6 Shoulder Activations
10-8-6 Light DB Bench Press
Deadlift (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Strict HSPUs
10 C2B Pull Ups
15 Box Jumps (24/20)
5 Strict HSPUs
10 C2B Pull Ups
15 Box Jumps (24/20)
Metcon
Optional Extra Work
Every 90 secs for 15 mins:
1 Behind the Neck Split Jerk at 80%
Complete 3 sets of:
5/side OH BB Lunges
Rest 3 mins
Complete 3 sets of:
8 Kneeling GHD Raises
Rest 20 secs
12/side DB Single Leg Deadlifts
Rest 2 mins
Complete 3 sets of:
8-10 Strict T2B
Rest 20 secs
20 Knees to Elbow Plank on Swiss Ball with External Rotation
Rest 20 secs
12/side Landmine Rotations
Rest 90 secs
8(-2) Touch and Go Deadlifts
Rest 1 min
6 Incline DB Bench Press (TX130)
Rest 1 min
2 Weighted Strict Pull Ups
Rest 1 min
This is a strength endurance circuit. Rest no longer than 1 min after each exercise.