10 Jun, 2021
6.10.21
Metcon
1 min DUs / Singles
1 min/side Thoracic Rotations
1 min Inchworm
1 min Row / Assault Bike (easy)
1 min Standing Windmills
1 min No Jump Burpees
10 Shoulder Activations
10 Scapula Push Ups
1 min Row / Assault Bike (moderate)
1 min/side Thoracic Rotations
1 min Inchworm
1 min Row / Assault Bike (easy)
1 min Standing Windmills
1 min No Jump Burpees
10 Shoulder Activations
10 Scapula Push Ups
1 min Row / Assault Bike (moderate)
Metcon (Time)
AQAP with a partner complete:
3-6-9-12-15-18-21 (Assault Bike / Row)
20 C2B Pull Ups / Pull Ups / Ring Rows
15 Burpee Box Jumps (30/24)
3-6-9-12-15-18-21 (Assault Bike / Row)
20 C2B Pull Ups / Pull Ups / Ring Rows
15 Burpee Box Jumps (30/24)
Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
5-10-15-20-25-30-35-40 DB Thrusters (50/35)
80 DUs / 120 Singles
5-10-15-20-25-30-35-40 DB Thrusters (50/35)
80 DUs / 120 Singles
Time Cap: 10 mins
(divide reps as desired)
(divide reps as desired)
Rest 5 Mins
Metcon
Partner AMRAP x 10 mins of:
20 Ring Rows
20 DB Strict Press
20 DB Supinated Curls (T2120)
20 DB Supine Triceps Extensions (T2120)
20 Ring Rows
20 DB Strict Press
20 DB Supinated Curls (T2120)
20 DB Supine Triceps Extensions (T2120)
Time Cap: 10 mins
(you go, I go method)
(you go, I go method)
Metcon
Optional Extra Work
Complete 2 sets of:
3 x 600m Run at 90-100% VAM
Rest Walk 90 secs
(Rest Walk 3-4 mins between sets)
(divide reps as desired)