24 Mar, 2022
3.24.22
Metcon
200m Run
1 min/side Hip External Rotation on box
1 min Hip 90/90
1 min/side Hip External Rotation on box
1 min Hip 90/90
Then complete 3 sets of:
5/side Single Leg Hip Thrusts
5/side Lateral Step Ups
5/side KB Reverse Lunges
10 KB Squats (T30X1)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 24 mins of:
10 Burpees over DB (facing)
8 DB Deadlifts (50/35 – 35/20 – 25/15)
8 DB Hang Power Cleans
8 DB Push Press
8 DB Thrusters
10 Burpees over DB (facing)
8 DB Deadlifts (50/35 – 35/20 – 25/15)
8 DB Hang Power Cleans
8 DB Push Press
8 DB Thrusters
Partners alternate after completed rounds
Back Squat (Every 2 mins x 10 mins: 5 atT30X1)
Work with 65-75% of your 1RM
Metcon
Optional Extra Work
Complete 3 sets of:
12(-2) Single Arm DB Incline Bench Press
Rest 30 secs
12(-2) DB Incline Bench Bent Over Row (down in 2 secs)
Rest 2 mins
Complete 3 sets of:
15 Banded Triceps Pull Downs
15 Banded Biceps Curls
15 Banded Pull Apart
Rest 90 secs
Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y
20 Banded Pull Apart – thumbs up
Rest as needed
