31 Aug, 2020
8.31.20
Metcon
90 secs/side Banded Hamstring PNF Stretch
Then complete 2 sets of:
1 min Row / Assault Bike
5 Sumo Inchworms
10 Good Mornings
10 Banded Hip Thrust
Then complete 2 sets of:
1 min Row / Assault Bike
5 Sumo Inchworms
10 Good Mornings
10 Banded Hip Thrust
Sumo Deadlift (8-6-4-6-8)
In 20 mins build to a heavy 8 rep. Start your first set of 8 with an overhand grip. Then move forward using whichever grip you are comfortable with as long as you are using perfect form.
Metcon (5 Rounds for reps)
Complete 5 sets of 30 secs on 30 secs off of the following:
Calorie Row / Assault Bike
Alternating Jumping Lunges (L+R=2)
Calorie Row / Assault Bike
Hollow Hold
Calorie Row / Assault Bike
Alternating Jumping Lunges (L+R=2)
Calorie Row / Assault Bike
Hollow Hold
Go hard on the cardio stations to get the most out of this method.
Score the total cals and reps for each round.
Score the total cals and reps for each round.
Metcon
Optional Extra Work
EMOM x 5 mins:
1 Snatch Balance (from the rack)
Squat Snatch
5 x 50%
4 x 60%
3 x 70%
(rest 90 secs between each set)
4 x 60%
3 x 70%
2 x 80%
(rest 90 secs between each set)
3 x 70%
2 x 80%
1 x 90%
(rest 2 mins between each set)
