29 Mar, 2022
3.29.22
Metcon
For 8 mins cycle through:
15/10 cal Row or Assault Bike
30 Standing Hops
10 Down Ups
10 Shoulder Activations
10/side Banded Deadbugs
15/10 cal Row or Assault Bike
30 Standing Hops
10 Down Ups
10 Shoulder Activations
10/side Banded Deadbugs
Metcon
5 min Technical Work:
2 x 15 Hollow Rock technique
2 x 10 Hollow to Kipping on Rings
3 x 5 Banded Sit Ups/Transition on Rings
2 x 15 Hollow Rock technique
2 x 10 Hollow to Kipping on Rings
3 x 5 Banded Sit Ups/Transition on Rings
Metcon
EMOM x 20 mins:
1. 20/15 Cal Row – 15/10 Cal Assault Bike
2. 10 Burpee Box Jump Overs (24/20)
3. 60 DUs / 50 Singles
4. 40 sec Ring MU practice / 40 sec C2B practice / 40 sec Jumping Pull Ups or Jumping C2B
1. 20/15 Cal Row – 15/10 Cal Assault Bike
2. 10 Burpee Box Jump Overs (24/20)
3. 60 DUs / 50 Singles
4. 40 sec Ring MU practice / 40 sec C2B practice / 40 sec Jumping Pull Ups or Jumping C2B
Back Squat (Weight)
Metcon
Optional Extra Work
10 min Run: 30 sec high intensity, 30 sec active rest
2 min Rest/Walk
8 min Run: 20 sec high intensity, 40 sec active rest
2 mins Rest/Walk
8 min Run continuous at 60-70% effort
1×5 at 70%, 1×5 at 75%, 2-3×3 at 80-85%
10 DB Bent Over Rows (T2120) / 6-9 Strict Pull Ups (TX020)
Compete the DB Bent Over Rows after every set of Back Squats
Rest 30 secs after Back Squats
Rest 90 secs after Bent Over Rows