03 Sep, 2020
9.3.20
Metcon
For 8 mins cycle through:
30 sec Row / Assault Bike (build intensity each time)
8/side DB Single Arm Half Get Ups
8/side DB Single Arm OH Reverse Lunges
8 Close Grip Push Ups to Downward Dog
8/side OH DB Deadbugs
10 Barbell Shoulder to Overhead practice
30 sec Row / Assault Bike (build intensity each time)
8/side DB Single Arm Half Get Ups
8/side DB Single Arm OH Reverse Lunges
8 Close Grip Push Ups to Downward Dog
8/side OH DB Deadbugs
10 Barbell Shoulder to Overhead practice
Metcon (Time)
20-15-10
Calories on Rower or Assault Bike
Back Rack Lunges (185/125)
Shoulder to Overhead (185/125)
Calories on Rower or Assault Bike
Back Rack Lunges (185/125)
Shoulder to Overhead (185/125)
Time Cap: 10 mins
Rest 4 Mins
Metcon (Time)
20-15-10
Front Squats (185/125)
Kipping HSPUs
Calories on Rower of Assault Bike
Front Squats (185/125)
Kipping HSPUs
Calories on Rower of Assault Bike
Time Cap: 9 mins
Rest 4 Mins
Metcon (Time)
20-15-10
Calories on Rower or Assault Bike
Deadlifts (185/125)
Pull Ups
Calories on Rower or Assault Bike
Deadlifts (185/125)
Pull Ups
Time Cap: 8 mins
Metcon
In Class Mobility
2 mins/side Half Kneeling Lat Stretch on post
2 mins/side Hurdler Stretch