20 May, 2021
5.20.21
Metcon
In 12 mins complete:
50 Dus / 100 Singles
90 sec/side Hip & Knee External Rotation (with band on box if possible)
Then complete 2 sets of:
6/side Single Arm Half Get Ups
30 secs/side OH DB Carry
15 Scapula Push Ups
50 Dus / 100 Singles
90 sec/side Hip & Knee External Rotation (with band on box if possible)
Then complete 2 sets of:
6/side Single Arm Half Get Ups
30 secs/side OH DB Carry
15 Scapula Push Ups
Metcon
EMOM x 6 mins:
1. 45 sec HS Walk Practice / 3-5 Wall Walks
2. 10-20 sec L-Sit (on Parallel Bars or from Bar) / 20-30 sec Hollow Hold
1. 45 sec HS Walk Practice / 3-5 Wall Walks
2. 10-20 sec L-Sit (on Parallel Bars or from Bar) / 20-30 sec Hollow Hold
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 5 mins:
15 Push Ups
12 KB Swings (53/35)
200m Run
Rest 2 mins
AMRAP x 5 mins:
6/side Single DB Front Rack Lunges (70/53)
6 Burpee Box Jump Overs (24/20)
30 DUs / 30 Singles
Rest 2 mins
Try to hit the same numbers in all 3 sets, consistency is the goal!
