17 Aug, 2021
8.17.21
Metcon
90 secs/side Couch Stretch
Then complete 2 sets of:
1 min Row
5/leg Deep Lunges
10/side Banded Lateral Walk (with the band around your toes)
8 Front Rack Banded Squats (T22X1)
Then complete 2 sets of:
1 min Row
5/leg Deep Lunges
10/side Banded Lateral Walk (with the band around your toes)
8 Front Rack Banded Squats (T22X1)
Front Squat (Weight)
Metcon (Time)
AQAP complete:
21-15-9 Front Squats (at 50% of your 1RM)
21-15-9 HSPUs / Push Ups
33-27-23/28-23-18 Row
21-15-9 Front Squats (at 50% of your 1RM)
21-15-9 HSPUs / Push Ups
33-27-23/28-23-18 Row
Time Cap: 12 mins
Metcon
Optional Extra Work
Complete 3 sets of:
30-45 secs Hollow Hold
15 DB Reverse Flys
Rest as needed
Complete 2 sets of:
5 min Assault Bike at 10 min Time Trial Pace
Run 2 mins at a moderate-easy pace
5 min Row at your 5,000m pace
Run 2 mins at a moderate-easy pace
5 min Ski Erg at your 5,000m pace
Rest 2 mins
2 x 4 at 75% of your 1RM
2 x 3 at 82.5% of your 1RM
2 x 2 at 87.5% of your 1RM