29 Nov, 2021
11.29.21
Metcon
90 secs/side Hip & Knee External Rotation
Then complete 2-3 sets of:
1 min Assault Bike or Row
6/side Bodyweight Rear Foot Elevated Split Squats
6/side Bodyweight Single Leg Romanian Deadlifts
6/side Bird Dogs
Then complete 2-3 sets of:
1 min Assault Bike or Row
6/side Bodyweight Rear Foot Elevated Split Squats
6/side Bodyweight Single Leg Romanian Deadlifts
6/side Bird Dogs
Metcon
In 20 mins complete 3 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side Weighted Single Leg Hip Thrusts off bench
Rest 30 secs
Max Effort L-Sit Hold / 20-30 secs Tuck Knee Hold
Rest 2 mins
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side Weighted Single Leg Hip Thrusts off bench
Rest 30 secs
Max Effort L-Sit Hold / 20-30 secs Tuck Knee Hold
Rest 2 mins
Metcon
Movement Prep: Squat Cleans
Complete 3 sets of 3 reps
(Focus on going slow from the floor, to keep track with the bar, and mostly, keeping it close)
Metcon (Time)
AQAP complete:
10-8-6-4-2 Squat Cleans (at 50% of your 1RM) / DB Squat Cleans (50/35 – 35/20)
20-16-12-8-4 Box Jumps (24/20)
7-6-5-4-3 Wall Walks
10-8-6-4-2 Squat Cleans (at 50% of your 1RM) / DB Squat Cleans (50/35 – 35/20)
20-16-12-8-4 Box Jumps (24/20)
7-6-5-4-3 Wall Walks
Time Cap: 15 mins
Metcon
Optional Extra Work
Complete 3 sets of:
Max Reps Strict HSPUs
Rest 15 secs
Max Reps Kipping HSPUs
Rest 2 mins & 30 secs
