20 Oct, 2021
10.20.21
Metcon
In 12 mins complete:
200m Run
90 secs/side Hamstring Banded PNF Stretch
Then for 8 mins cycle through:
5/side Bird Dog – hold for 3 secs at the top
10 Down Ups
10/side Single Leg Romanian Deadlifts
15 KB Swings
200m Run
90 secs/side Hamstring Banded PNF Stretch
Then for 8 mins cycle through:
5/side Bird Dog – hold for 3 secs at the top
10 Down Ups
10/side Single Leg Romanian Deadlifts
15 KB Swings
Deadlift (9-7-5-9-7-5 Touch and Go reps)
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 2 mins:
10 Deadlifts (155/105)
10 Shoulder to Overhead (155/105)
3 Ring or Bar MUS / 6 C2B Pull Ups / 8 Pull Ups / 12 Ring Rows
Rest 1 min
AMRAP x 2 mins:
10 Sideways Box Jumps (30/24)
10 No Jump Burpees
Rest 2 mins
Metcon
Optional Extra Work
AQAP complete 5 sets of:
500m Ski Erg
Rest 2 mins between each set
Complete 3 sets of:
8-10 GHD Raises
10 Barbell Hip Thrusts (TX220)
Rest 2 mins
Complete 3 sets of:
30-45 secs Stir the Pot on Swiss Ball or Med ball
15 Pikes on Rower
Rest 2 mins
9 at 65% – 7 at 70% – 5 at 77.5% – 9 at 75% – 7 at 80% – 5 at 85%