25 Jan, 2021
1.25.21
Metcon
2 mins/side Couch Stretch
Then for 8 mins cycle through:
250/200m Row
10 Shoulder Activations
12 Banded Russian KB Swings
15 Beat Swings
15 Hollow Rocks or 20 sec Hollow Hold
Then for 8 mins cycle through:
250/200m Row
10 Shoulder Activations
12 Banded Russian KB Swings
15 Beat Swings
15 Hollow Rocks or 20 sec Hollow Hold
Metcon (Time)
AQAP complete 3 rounds of:
7 Bar MUs / 16 C2B, Pull Ups or Ring Rows
100 DUs / 200 Singles
7 Bar MUs / 16 C2B, Pull Ups or Ring Rows
100 DUs / 200 Singles
Time Cap: 7 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
30-20-10
Alternating DB Hang Snatch (50/35)
GHD Sit Ups / Feet on Bench Crunches
30-20-10
Alternating DB Hang Snatch (50/35)
GHD Sit Ups / Feet on Bench Crunches
Time Cap: 7 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
14 Bar MUs / 32 C2B, Pull Ups or Ring Rows
200 DUs / 400 Singles
50 Alternating DB Hang Snatch(50/35)
50 GHD Sit Ups / Feet on Bench Crunches
14 Bar MUs / 32 C2B, Pull Ups or Ring Rows
200 DUs / 400 Singles
50 Alternating DB Hang Snatch(50/35)
50 GHD Sit Ups / Feet on Bench Crunches
Time Cap: 14 mins
Metcon
Optional Extra Work
EMOM x 12 mins:
1. 30 secs Max Effort Strict C2B
2. 30 sec Max Effort Strict HSPUs
Complete 3 sets of:
30 Banded Pull Aparts
