23 Sep, 2021
9.23.21
Metcon
10/side Quadruped Thoracic Rotations
Then complete 3 rounds of 30 secs on, 30 secs off of:
Downward Dog to Seal
Assault Bike or Row at easy pace
Metcon (2 Rounds for reps)
With a partner complete 2 sets of:
Partner AMRAP x 6 mins:
10/7 Cals Row or 9/6 Cals Assault Bike + 5 Burpees to a 6" Target
Rest 4 mins between sets
Partner completes full round while other rests
Rest 4 Mins
Metcon (2 Rounds for reps)
With a partner complete 2 sets of:
Partner AMRAP x 6 mins:
20 Burpee Box Jumps (24/20)
30 KB Swings (53/35)
100 Sideways/Lateral Hurdle Jumps (one Hurdle)
Rest 4 mins between sets
Divide reps as desired as long as one partner works while the other rests
Metcon
In 6 mins complete 2-3 sets of:
12 Prone Swimmers
20-30 secs/side Single Arm Forearm Front Plank
12 Prone Swimmers
20-30 secs/side Single Arm Forearm Front Plank