07 Feb, 2022
2.7.22
Metcon
200m Run
90 secs/side Couch Stretch
Then complete1 set of the following:
1 min/side Banded Side Clams
1 min Banded Lateral Walks
1 min Banded Squats (T32X1)
1 min Back Rack Reverse Lunges (3 sec pause in the bottom)
1 min Back Squat Empty Barbell (T32X1)
90 secs/side Couch Stretch
Then complete1 set of the following:
1 min/side Banded Side Clams
1 min Banded Lateral Walks
1 min Banded Squats (T32X1)
1 min Back Rack Reverse Lunges (3 sec pause in the bottom)
1 min Back Squat Empty Barbell (T32X1)
Back Squat (Weight)
Metcon (Time)
AQAP complete 4 rounds of:
500/400m Row
20 Burpees over the Rower
500/400m Row
20 Burpees over the Rower
Time Cap: 20 mins
Metcon
Optional Extra Work
Complete 3 sets of:
10 Glute Bridge DB Pull Overs (focus on stretching your upper back)
6-8 Single Arm DB Row on Bench (T2120)
20 Pikes on Rower
Rest 90 secs
1 x 3 at 85% of your 1RM
3 x 2 at 90% of your 1RM