30 Sep, 2021
9.30.21
Metcon
1 min Row
45 secs/side Samson Stretch
10 Inchworms
Then for 8 mins cycle through:
20 sec Half Wall Walk Hold
8/side Side Lunges
8 No Jump Burpees
45 secs/side Samson Stretch
10 Inchworms
Then for 8 mins cycle through:
20 sec Half Wall Walk Hold
8/side Side Lunges
8 No Jump Burpees
Metcon
3 mins on Rowing Technique
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
30 Wall Balls (20/14)
30/24 Cal Row or 24/16 Cal Assault Bike
30 Wall Balls (20/14)
30/24 Cal Row or 24/16 Cal Assault Bike
Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
10/side Sideways DB Step Ups (50/35)
10 Burpees Over DBs
40 DUs / 60 Singles
10/side Sideways DB Step Ups (50/35)
10 Burpees Over DBs
40 DUs / 60 Singles
Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
200m Run
10/side Jumping Lunges
10/side Alternating Single Leg V-Ups
200m Run
10/side Jumping Lunges
10/side Alternating Single Leg V-Ups
Metcon
In 5 mins complete 2 sets of:
30 secs/side Weighted Side Plank
10 Prone Swimmers
30 secs/side Weighted Side Plank
10 Prone Swimmers
Metcon
Optional Extra Work
Complete 7 rounds of:
2 mins on / 1 min off Ski Erg or Row