04 Feb, 2022
2.4.22
Metcon
200m Run
90 secs/side Banded Hamstring PNF Stretch
Then EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 45 sec Handstand Hold / off of box
3. 45 sec DB Single Leg Deadlifts (right leg)
4. 45 sec DB Single Leg Deadlifts (left leg)
90 secs/side Banded Hamstring PNF Stretch
Then EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 45 sec Handstand Hold / off of box
3. 45 sec DB Single Leg Deadlifts (right leg)
4. 45 sec DB Single Leg Deadlifts (left leg)
Deadlift (Weight)
Deadlift (Weight)
EMOM x 8 mins:
1. 8 Deadlifts at 70% of your 1RM
2. 40 sec Max Rep Wall Walks
1. 8 Deadlifts at 70% of your 1RM
2. 40 sec Max Rep Wall Walks
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
8 Burpees over Bar (facing)
25ft OH Barbell Lunges (95/65 – 75/55 – PLATE)
30 DUs / 60 Singles
25ft Front Rack Barbell Lunges (95/65 – 75/55 – PLATE)
8 Burpees over Bar (facing)
25ft OH Barbell Lunges (95/65 – 75/55 – PLATE)
30 DUs / 60 Singles
25ft Front Rack Barbell Lunges (95/65 – 75/55 – PLATE)
If not enough room for walking lunges then perform 8 Stationary Lunges – stepping forward)
Metcon
Optional Extra Work
Complete the following Row intervals:
50 calories
Rest 2 mins
40 calories
Rest 2 mins
30 calories
Rest 90 secs
20 calories
Rest 1 min
10 calories
Rest 15 secs
Then climb back up!!!
1. 10 Deadlifts at 60% of your 1RM
2. 40 sec Max Rep Kipping HSPUs