30 Jun, 2021
6.30.21
Metcon
200m Run
90 secs/side Banded Hamstring PNF Stretches
1 min Barbell Dead Bugs
1 min Sumo Inchworms
1 min Barbell Good Mornings
1 min Romanian Deadlifts
1 min Handstand Shoulder Taps
1 min Handstand Hold / HS Hold with feet on box
90 secs/side Banded Hamstring PNF Stretches
1 min Barbell Dead Bugs
1 min Sumo Inchworms
1 min Barbell Good Mornings
1 min Romanian Deadlifts
1 min Handstand Shoulder Taps
1 min Handstand Hold / HS Hold with feet on box
Deadlift (Weight)
Metcon (Time)
AQAP complete:
30-20-10
Alternating DB Hang Snatch (50/35)
Single Arm OH DB Lunges
Burpees over the DBs (lateral)
T2B / Hanging Knee Raises
30-20-10
Alternating DB Hang Snatch (50/35)
Single Arm OH DB Lunges
Burpees over the DBs (lateral)
T2B / Hanging Knee Raises
Time Cap: 15 mins
Metcon
Optional Extra Work
Complete 3 sets of:
10 Prone Snow Angels
15 DB Reverse Flys
AQAP complete 3 rounds of:
30 Single DB Step Ups (50/35)
30/24 Cal Ski Erg or Row
Complete 3 sets of:
12(-2) Single Arm DB Z Presses (neutral grip)
Rest 15 secs
12(-2) DB Incline Bench Bent Over Rows (down in 2 sec)
Rest 2 mins
Complete 3 sets of:
8-10 Kneeling GHD Raises / Leg Curls
Rest 20 secs
15 Ring Roll Outs
Rest 90 secs
6 Deadlifts (NO Touch And Go)
Rest 30 secs
1 min Max Effort Strict HSPUs / Strict HSPUs off of a Box / 10/side Alternating DB Strict
Rest 2 mins