08 Jul, 2021
7.8.21
Metcon
In 12 mins complete:
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then for the remaining time cycle through:
8/side Single Arm Bottom Up KB Press
10/side Single Arm OH KB Squats (T30X1)
8/side OH Barbell Reverse Lunges
10 Shoulder Activations
30 secs/side Side Plank
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then for the remaining time cycle through:
8/side Single Arm Bottom Up KB Press
10/side Single Arm OH KB Squats (T30X1)
8/side OH Barbell Reverse Lunges
10 Shoulder Activations
30 secs/side Side Plank
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 35 mins:
15/12 Cals Assault Bike or 21/15 Cal Row
12 DB Hang Clean and Jerks (50/35)
12 Burpees over DBs
15/12 Cals Assault Bike or 21/15 Cal Row
12 DB Hang Clean and Jerks (50/35)
12 Burpees over DBs
A completes Bike/Row while B rests, then B completes Bike/Row while A rests. A completes DB H C&J while B rests, etc….
Metcon
Optional Extra Work
EMOM x 12-20 mins:
1. 30-45 sec Handstand Hold on Parallettes
2. 30 sec L-Sit or Tuck Sit on Parallettes
3. 30 sec False Grip Ring Row Hold or False Grip Pull Up hold
4. 15-20 GHD Sit Ups or GHD Half Sit Ups