12 Nov, 2020
11.12.20
Metcon
For 8 mins cycle through:
8/side Samson Stretch
12 Banded Good Mornings
1 min No Jump Burpees
8/side Samson Stretch
12 Banded Good Mornings
1 min No Jump Burpees
Metcon
Complete 3 sets of:
8/side RNT Rear Foot Elevated Split Squats
Rest 30 secs
12/side DB Single Leg Deadlifts
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Planks
Rest 2 mins
8/side RNT Rear Foot Elevated Split Squats
Rest 30 secs
12/side DB Single Leg Deadlifts
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Planks
Rest 2 mins
Use those DBs and aim for a tough 8/side on the split squats. Make sure your butt cheeks remain close to your heel while driving down. We don’t want to see a wide space between the heel of the foot that is on the bench versus the glute of your working leg. By doing that you will feel a bigger stretch on that hip and will maximize glute recruitment.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
12 Box Jumps (24/20)
15 Wall Balls (20/14)
9 KB Swings (70/53)
12 Box Jumps (24/20)
15 Wall Balls (20/14)
9 KB Swings (70/53)
You should aim to go unbroken on each movement
Metcon
IN CLASS SHOULDER HEALTH
In 7 mins complete 2 sets of:
15 Prone Trap Raises
15/side Powell Raises
Rest 90 secs
Metcon
Optional Extra Work
Complete 3 sets of:
8-12 Standing DB Curls
Rest 1 min
15 Banded Triceps Extensions (hard)
Rest 90 secs
