14 Feb, 2022
2.14.22
Metcon
200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8 Down Ups
8/side Rear Foot Elevated Split Squats
8/side Half Kneeling DB Presses
4/side Alternating Single Leg V-Ups
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8 Down Ups
8/side Rear Foot Elevated Split Squats
8/side Half Kneeling DB Presses
4/side Alternating Single Leg V-Ups
Back Squat (Weight)
Metcon (Time)
AQAP compete 7 rounds of:
8 Burpees over Bar (facing)
10 Thrusters (100/70)
12 T2B / Hanging Knee Raise
8 Burpees over Bar (facing)
10 Thrusters (100/70)
12 T2B / Hanging Knee Raise
Time Cap: 15 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
6 Back Squats at 60-70% (T32X1)
Rest 45 secs
6/side Alternating DB Z Presses (TX130)
Rest 45 secs
45 secs/side Side Plank
Rest 2 mins