03 Mar, 2021
3.3.21
Metcon
90 secs/side Bent Over Lat PNF Stretch
Then complete 2 sets of:
30 sec OH Banded Squat Hold
15 Banded Pull Aparts
Then complete 2 sets of:
30 sec OH Banded Squat Hold
15 Banded Pull Aparts
EMOM x 9 mins:
1. 6/side Single Arm OH DB Reverse Lunges (hard)
2. 12 Weighted Shoulder Activations
3. 15/10 Cal Row
Metcon
Every 8 min x 32 mins:
15 OH Squats
25 T2B
500/400m Row at 100% effort!
Metcon
Optional Extra Work
AQAP complete 5 rounds of:
20/15 Cal Ski Erg or Row
50ft HS Walk / 3 Wall Walks
9 Strict Pull Ups
EMOM x 8 mins:
1. 30 sec Sandbag Bear Hug Hold
2. 40 sec Farmer’s Carry (70/53 in each hand)
Round 1: at 95/65
Round 2: at 135/95
Round 3: at 155/105
Round 4: at 185/125