23 Jun, 2021
6.23.21
Metcon
In 12 mins complete:
200m Run
90 secs/side OH Banded Distraction
Then in the remaining time cycle through:
10 Banded Pull Downs (T2120)
10 Banded Reverse Flys (T2120)
8/side Half Kneeling Triple Threat
8/side Half Kneeling DB Strict Press
200m Run
90 secs/side OH Banded Distraction
Then in the remaining time cycle through:
10 Banded Pull Downs (T2120)
10 Banded Reverse Flys (T2120)
8/side Half Kneeling Triple Threat
8/side Half Kneeling DB Strict Press
Shoulder Press (6-5-4-3-2)
Build to a heavy 2 rep for the day
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins of:
3-6-9-12-15-18-21-etc…
T2B / Hanging Knee Raises
Single Arm OH DB Lunges (50/35)
Burpees
3-6-9-12-15-18-21-etc…
T2B / Hanging Knee Raises
Single Arm OH DB Lunges (50/35)
Burpees
Metcon
IN CLASS SHOULDER HEALTH
Complete 3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Aparts
Rest up to 90 secs
Metcon
Optional Extra Work
EMOM x 10 mins:
1 Split Jerk at 85-90% of your 1RM
Complete 2 sets of the following on the Assault Bike:
55 secs on
Rest 5 secs
50 secs on
Rest 10 secs
45 secs on
Rest 15 secs
40 secs on
Rest 20 secs
35 secs on
25 secs easy
Rest Walk 1 min
30 secs on
30 secs easy
25 secs on
35 secs easy
20 secs on
40 secs easy
15 secs hard
45 secs easy
10 secs Sprint
50 secs easy
Rest Walk 1 min
