10 May, 2021
5.10.21
Metcon
In 15 mins complete:
200m Run / 250m Row
90 sec/leg Rear Foot Elevated Split Squats (5 sec hold at the bottom)
Then complete 3 sets of:
1 min Banded Monster Walks (forward and backward)
10 Banded DB Goblet Squats (T32X1)
10 Banded Good Morning with PVC
200m Run / 250m Row
90 sec/leg Rear Foot Elevated Split Squats (5 sec hold at the bottom)
Then complete 3 sets of:
1 min Banded Monster Walks (forward and backward)
10 Banded DB Goblet Squats (T32X1)
10 Banded Good Morning with PVC
Back Squat (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 mins:
15 Wall Balls (20/14)
15 KB Swings (53/35)
15 Box Jumps (24/20)
15 Feet on Bench Crunches
15 Wall Balls (20/14)
15 KB Swings (53/35)
15 Box Jumps (24/20)
15 Feet on Bench Crunches
Take 1 min rest after each set
Metcon
Optional Extra Work
Every 30 secs for 6 mins:
2-5 Strict HSPUs / Pike Strict HSPUs with feet on box and hands on DB or Parallete
Rest 3 mins
EMOM x 6 mins:
40 sec Max Distance HS Walk / Wall Walks
Complete 3 sets of:
8-10 GHD Raises / GHD Back Extensions (down in 3 secs)
Rest 30 secs
20 Banded Hamstring Curls
Rest 2 mins
10 Back Squats (T30X1)
Rest 30 secs
8/side Single Leg Hip Thrusts – foot on bench (down in 3 secs)