16 Mar, 2021
3.16.21
Metcon
90 secs/side Banded Hamstring PNF Stretch
EMOM x 9 mins:
1. 30 sec Handstand Hold
2. 30-40 sec Shoulder Activations
3. 40 sec Romanian Deadlift to below the knees
Deadlift (Weight)
Shoulder Press (Weight)
Metcon (3 Rounds for reps)
Complete 3 sets of the following:
AMRAP x 2 mins:
10 Deadlifts (225/155)
10 C2B Pull Ups
Rest 1 min
AMRAP x 2 mins:
3-6 Strict HSPUs
10 Box Jump Overs (24/20)
Rest 1 min
Metcon
Optional Extra Work
For quality complete:
Men
20-40-60-80-60-40-20 Row
Rest 1 min
10-30-50-70-50-30-10 Assault Bike
Rest 1 min
Women
15-30-40-60-40-30-15 Row
Rest 1 min
5-20-30-50-30-20-5 Assault Bike
Rest 1 min
Complete 3 sets of:
8-10 GHD Raises / 20 Banded Hamstring Curls
Rest 30 secs
45-60 secs Hollow Hold
Rest 30 secs
45-60 sec/side Side Plank
Rest 90 sec
10 Touch and Go Deadlifts
Rest 30 secs
8 Strict Press or 1 min max distance HS Walk
Rest 90 secs