07 Sep, 2021
9.7.21
Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then for the time remaining cycle through:
30 sec Bottom of Squat Hold with post
8/side Side Plank Banded Clams
12/side Banded Lateral Walks (band around toes)
8/side Cossack Squats
8 Banded Back Squats (T33X1)
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then for the time remaining cycle through:
30 sec Bottom of Squat Hold with post
8/side Side Plank Banded Clams
12/side Banded Lateral Walks (band around toes)
8/side Cossack Squats
8 Banded Back Squats (T33X1)
Back Squat (4 sets of 8 reps at: 60-65-70-75% of your 1RM)
NO BELTS!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
8 Devil’s Press (50/35)
10/side DB Front Rack Lunges (50/35)
50 DUs / 100 Singles
20 DB Anchored Sit Ups
8 Devil’s Press (50/35)
10/side DB Front Rack Lunges (50/35)
50 DUs / 100 Singles
20 DB Anchored Sit Ups
Metcon
Optional Extra Work
Complete 3 sets as a circuit:
Max(-1) Feet Elevated Ring Rows
Rest 30 secs
15 Deficit Plate Push Ups
Rest 1 min
Compete 3 sets of:
1200m @10km pace
Rest Walk 3 mins