16 Sep, 2021
9.16.21
Metcon
200m Run
1 min/side Kneeling Lat PNF Stretch (5 secs on, 5 secs off)
Then for 6 mins cycle through:
5 x 5 sec/side Single Arm Forearm Front Plank
10 Shoulder Activations with a 2 sec hold at the top
10/side Single Leg Deadlifts
1 min/side Kneeling Lat PNF Stretch (5 secs on, 5 secs off)
Then for 6 mins cycle through:
5 x 5 sec/side Single Arm Forearm Front Plank
10 Shoulder Activations with a 2 sec hold at the top
10/side Single Leg Deadlifts
Metcon
10 mins of Ring MU Technique Practice:
1. Bent Knee Kipping Ring Row
2. Bent Knee Kipping Ring Row + Transition
3. Straight Leg Kipping Ring Row
4. Straight Leg Kipping Ring Row + Transition
5. Elevated Feet Ring MU Transition
Shoulder Press (EMOM x 8 mins: 3 at 70-75%)
Metcon (4 Rounds for reps)
Complete 4 sets of 30 secs on / 30 secs off of:
1. Box Jumps (24/20)
2. Wall Climbs
3. Burpees onto Plate
4. Alternating Step Up Jumps (use light DBs if too easy)
5. Alternating Single Leg V-Ups (use light weight – 5lbs – if easy)
1. Box Jumps (24/20)
2. Wall Climbs
3. Burpees onto Plate
4. Alternating Step Up Jumps (use light DBs if too easy)
5. Alternating Single Leg V-Ups (use light weight – 5lbs – if easy)
