17 May, 2021
5.17.21
Metcon
In 12 mins complete:
200m Run
60 secs/side Couch Stretch
Then complete 2 sets of:
6/side Rear Foot Elevated Split Squats (T32X1)
10/side Banded Lateral Walks
8/side DB Plank Row
10 Shoulder Activations
10 Banded Reverse Flys
200m Run
60 secs/side Couch Stretch
Then complete 2 sets of:
6/side Rear Foot Elevated Split Squats (T32X1)
10/side Banded Lateral Walks
8/side DB Plank Row
10 Shoulder Activations
10 Banded Reverse Flys
Metcon
In a 15 min window complete:
Every 90 secs x 12 mins (8 rds):
1. 45 secs Max Effort Legless Rope Climbs / Strict C2B Pull Ups / Strict Pull Ups
2. 45 secs Max Effort Strict HSPUs / Feet on Box HSPUS / Pike Push Ups
Back Squat (Weight)
Metcon (Time)
AQAP complete 4 rounds of:
10 Devil Press (50/35)
10/side Single Arm OH DB Lunges (50/35)
10 Box Jump Overs (24/20)
10 Devil Press (50/35)
10/side Single Arm OH DB Lunges (50/35)
10 Box Jump Overs (24/20)
Time Cap: 10 mins
Metcon
Optional Extra Work
Complete 3 sets of:
10/side Alternating DB Bench Press
Rest 30 secs
10/side Alternating DB Bent Over Rows
Rest 90 secs
1 x 5 ( empty barbell – 45/35)
1 x 5 at 30% of 1RM
1 x 5 at 50% of 1RM
1 x 5 at 65% of 1RM
1 x 5 at 75% of 1RM
1 x Max Effort at 85% of 1RM
(rest 90 secs ONLY between each set)