20 Jan, 2021
1.20.21
Metcon
1 min/side Bent Over Hamstring Distraction
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Ups
5/side Step Ups
5 Inchworms
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Ups
5/side Step Ups
5 Inchworms
Overhead Squat (In 3 attempts build to your best 10 rep)
Metcon
Every 4 mins x 16 mins:
6 Devil’s Presses (50/35)
8 Burpees over DBs (lateral)
12 DB Hang Squat Clean to Thrusters (50/35)
14 Burpee Box Jump Overs (24/20)
6 Devil’s Presses (50/35)
8 Burpees over DBs (lateral)
12 DB Hang Squat Clean to Thrusters (50/35)
14 Burpee Box Jump Overs (24/20)
Scale accordingly so that you have 20-30 secs rest each round
Metcon
Complete 3 sets of:
15 DB Reverse Flys
Rest 30 secs
15/side DB Seated External Rotations (only eccentric portion)
Rest 90 secs
15 DB Reverse Flys
Rest 30 secs
15/side DB Seated External Rotations (only eccentric portion)
Rest 90 secs