28 Jan, 2021
1.28.21
Metcon
Complete 2 sets of:
12/side Banded External Rotations
8/side Single Arm Pull & Rotate
Then for 10 mins cycle through:
1 min Assault Bike
8 Banded Wall Slides
8/side Overhead Rear Foot Elevated Split Squats
8 Strict Hanging Knee Raises
12/side Banded External Rotations
8/side Single Arm Pull & Rotate
Then for 10 mins cycle through:
1 min Assault Bike
8 Banded Wall Slides
8/side Overhead Rear Foot Elevated Split Squats
8 Strict Hanging Knee Raises
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
25-20-15 Strict HSPUs
100 DUs / 200 Singles
25-20-15 Strict HSPUs
Time Cap: 6 mins
Rest 2 Minutes
Metcon (Time)
AQAP complete:
25-20-15 DB Squat Cleans (50/35)
40-30-20 Burpees over the DBs (Lateral)
25-20-15 DB Squat Cleans (50/35)
40-30-20 Burpees over the DBs (Lateral)
Time Cap: 8 mins
Rest 7 mins
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
40-30-20 C2B Pull Ups
100 DUs / 200 Singles
40-30-20 C2B Pull Ups
Time Cap: 6 mins
Rest 2 Minutes
Metcon (Time)
AQAP complete:
40-30-20
T2B / HKR
DB Front Rack Lunges (50/35)
40-30-20
T2B / HKR
DB Front Rack Lunges (50/35)
Time Cap: 8 mins
Metcon
Optional Extra Work
Complete 3 sets of:
12 Incline Bench DB Bent Over Rows (TX120)
Rest 90 secs
(Go easy on the weight, use this as an exercise to bring your shoulders back after a tough class)
Compete 3 sets of:
8-12 Banded Barbell Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs
Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y
20 Banded Pull Aparts (thumbs up)
Rest as needed
