03 Feb, 2022
2.3.22
Metcon
1 min Assault Bike or 200m Run
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
5/side Hang DB Snatches into Reverse Lunges into squats (if you can)
30 sec Hold at the bottom of the OH Squat
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
5/side Hang DB Snatches into Reverse Lunges into squats (if you can)
30 sec Hold at the bottom of the OH Squat
Overhead Squat (In a 12 min window build to a heavy 1 rep)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
15/10 Cal Assault Bike
5 Squat Snatches (115/80 – 95/65 – 75/55)
15/10 Cal Assault Bike
5 Squat Snatches (115/80 – 95/65 – 75/55)
Partners complete full round before switching. One works while the other rests.
Metcon
In the time remaining complete 2-3 sets of:
12 DB Prone Trap Raises
15/side DB Seated External Rotations
12 DB Prone Trap Raises
15/side DB Seated External Rotations
Metcon
Optional Extra Work
Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs
Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y stretches
20 Banded Pull Apart (thumbs up)
Rest as needed
