28 Feb, 2022
2.28.22
Metcon
200m Run
90 sec/side Hip & Knee External Rotation
Then for 8 mins cycle through:
10 No Jump Burpees
10/side Side Plank Banded Side Clam
10/side Banded Monster Walks
10 Banded Squats
10 Banded Jump Squats
90 sec/side Hip & Knee External Rotation
Then for 8 mins cycle through:
10 No Jump Burpees
10/side Side Plank Banded Side Clam
10/side Banded Monster Walks
10 Banded Squats
10 Banded Jump Squats
Back Squat (Complete 5 sets of 5 reps building (T32X1))
Back Squat (EMOM x 5 mins: 3 at 70% of best 5 rep)
Metcon (Time)
AQAP complete:
27-21-15-9
Deadlifts (225/155 -135/25 – 75/55)
Burpees over Bar (facing)
Air Squats
27-21-15-9
Deadlifts (225/155 -135/25 – 75/55)
Burpees over Bar (facing)
Air Squats
Time Cap: 13 mins
Metcon
IN CLASS MOBILITY
D.2 mins/side Banded Hamstring Stretch
D.2 mins/side Banded Hamstring Stretch
Metcon
Optional Extra Work
Complete 4 sets of:
25/20 Cal Ski Erg
10-15 Strict HSPUs
20/15 Cal Assault Bike
6-9 Deficit Kipping HSPUs
Rest 2 mins
(your number of HSPU is the best you can hit on your 1st set)