02 Nov, 2020
11.2.20
Metcon
90 sec/side Banded Couch Stretch
Then complete 2 sets of:
8/side OH Reverse Lunges
8/side Side Lying Banded Abductions (hold 2 secs at the top)
Then complete 2 sets of:
8 Prone WTY Stretches
8 Wall Slides
Overhead Barbell Lunges (3 sets: 6/side, 5/side, 4/side)
With Barbell in the Overhead position perform lunges where the front knee is not over your toe and the back knee kisses the ground
Work up to your best 4/side for the day
Metcon (3 Rounds for reps)
Complete 3 sets of the following 2 AMRAPS:
AMRAP x 2 mins:
8/side DB Snatches (50/35)
10 Burpee Box Jump Overs (24/20)
Rest 1 min
AMRAP x 2 mins:
1 min of Max Effort Double DB Front Rack Lunges (50/35)
1 min of Max Effort DUs / Singles
Rest 1 min
Metcon
Optional Extra Work
AAMRAP x 4 mins:
Max Effort Strict Ring Muscle Ups or regular Ring Muscle Ups
Rest 5 mins then:
AMRAP x 10 Mins:
1 Legless Rope Climb / 1 Rope Climb
10 Strict Ring Dips
15 Toes through the Rings
