23 Sep, 2020
9.23.20
Metcon
90 secs/side Hip + Knee External Rotation on box
Then complete 2-3 sets of:
8/side Deadbugs with plate overhead
8/side Front Rack DB Split Squats (T33X1)
20 Banded Monster Walks
Then complete 2-3 sets of:
8/side Deadbugs with plate overhead
8/side Front Rack DB Split Squats (T33X1)
20 Banded Monster Walks
Front Rack Lunge (Weight)
Rest 5 Mins
Romanian Deadlift (Weight)
In a 10 min window complete:
3-4 sets of (3-3-3) TX030
Rest 15 sec between each 3 rep
3-4 sets of (3-3-3) TX030
Rest 15 sec between each 3 rep
Metcon (Time)
AQAP complete 5 rounds of:
6/side Double DB Front Rack Lunges (50/35)
12 No Jump Burpees
6/side Double DB Front Rack Lunges (50/35)
12 Box Jumps (24/20)
6/side Double DB Front Rack Lunges (50/35)
12 No Jump Burpees
6/side Double DB Front Rack Lunges (50/35)
12 Box Jumps (24/20)
Time Cap: 10 mins
Metcon
8 mins of SHOULDER HEALTH
Complete 2-3 sets of:
12 DB Reverse Flys
12 Prone Trap Raises
Rest 90 secs
Metcon
Optional Extra Work
EMOM x 5 mins:
5 Push Press at 70-80% of 1RM
Directly into
EMOM x 5 mins:
5 Push Jerk at 70-80% of 1RM
Directly into
AMRAP x 7 mins:
5 Parallete Kipping HSPUs / Kipping Deficit HSPUs
10 T2B
(Scale to whee you can hit at least 5 sets unbroken on the HSPUs)
Complete 3 sets of:
15 Ring Roll Outs
10/side Swiss Ball Dead Bug
Rest 90 secs
10/side – 8/side – 6/side
(All Reverse Lunges)