29 Oct, 2020
10.29.20
Metcon
1 min/side Hip External Rotation on the floor
Then complete 2 sets of:
8/side Banded Side Clams
8/side Monster Walks
8/side Banded Hip Thrust with feet on the bench
Then complete 2 sets of:
8/side Banded Side Clams
8/side Monster Walks
8/side Banded Hip Thrust with feet on the bench
Back Squat (Weight)
Metcon (Time)
AQAP complete:
3-6-9-12-15-18-21
C2B Pull Ups
Thrusters (115/80)
3-6-9-12-15-18-21
C2B Pull Ups
Thrusters (115/80)
Time Cap: 7 mins
Rest 4 Mins
Metcon (Time)
AQAP complete:
3-6-9-12-15-18-21
Kipping HSPUs
Power Cleans (115/80)
3-6-9-12-15-18-21
Kipping HSPUs
Power Cleans (115/80)
Time Cap: 7 mins
Rest 4 Mins
Metcon (Time)
AQAP complete:
3-6-9-12-15-18-21
Push Ups
Calorie Row
3-6-9-12-15-18-21
Push Ups
Calorie Row
Time Cap: 7 mins
Metcon
Optional Extra Work
Complete 4 sets of:
8-12 Sandbag Hip Thrusts
Rest 30 secs
8-10 Barbell Bent Over Rows (TX120)
Rest 2 mins
Complete 4 sets of:
12-10-8-6 DB Skull Crushers
Rest 30 secs
12-10-8-6 DB Biceps Curls
Rest 90 secs
3 Back Squats at 85% of 1RM (T20X1)
Rest 1 min
30 sec/side Weighted Side Plank
Rest 2 mins
Try to go heavy on the Side Planks as long as you can keep your hips high