24 Feb, 2021
2.24.21
Metcon
In 12 min complete:
90 secs/side External Hip and Knee Rotation on box
Then in remaining time cycle through:
8/side Banded Side Clams
10/side Banded Lateral Walks (band over balls of feet)
5/side Single Leg Hip Thrust on PVC Roller (hold for 3 secs at the top)
90 secs/side External Hip and Knee Rotation on box
Then in remaining time cycle through:
8/side Banded Side Clams
10/side Banded Lateral Walks (band over balls of feet)
5/side Single Leg Hip Thrust on PVC Roller (hold for 3 secs at the top)
Metcon
In 15 mins complete 3 sets of:
8/side RNT Double KB Front Rack Reverse Lunges
12/side Landmine Single Leg Deadlifts
Rest 30 secs
1 min/side Weighted Side Plank
Rest up to 90 secs
8/side RNT Double KB Front Rack Reverse Lunges
12/side Landmine Single Leg Deadlifts
Rest 30 secs
1 min/side Weighted Side Plank
Rest up to 90 secs
Metcon (4 Rounds for reps)
Complete 4 sets of:
15/10 Cal Assault Bike or 21/15 Cal Row
15 Deadlifts (245/165)
Max Effort Ring MU / Max Effort Bar MU / 1 min C2B or Pull Ups or Ring Rows
Rest 3 mins between sets
15/10 Cal Assault Bike or 21/15 Cal Row
15 Deadlifts (245/165)
Max Effort Ring MU / Max Effort Bar MU / 1 min C2B or Pull Ups or Ring Rows
Rest 3 mins between sets
Metcon
Optional Extra Work
EMOM x 10 mins:
1. 20 GHD Sit Ups
2. 6-9 GHD Raises
For example:
If your max effort is 12, 60% of 12 = 7.2. So aim for 7 reps each round.
The goal is to complete each set unbroken!