4.12.22
Metcon
90 secs/side Bent over Lat Stretch
Then for 8 mins cycle through:
100m Run
5/side Plank Bird-Dog
30 sec Hollow Hold
10 Shoulder Activations
10 Ring Rows
Strict Pull Ups (Max reps)
Complete the Pull Up movement with a overhand grip starting from a dead hang to chin over the bar. No kipping nor butterfly movement allowed.
Metcon
Every 2 mins x 20 mins:
1. 200m Run
10 Double DB Hang Snatches (50/35 – 35/25 – 25/15)
2. 200m Run
8-12 Struct HSPUs / 10-15 Push Ups
1. 200m Run
10 Double DB Hang Snatches (50/35 – 35/25 – 25/15)
2. 200m Run
8-12 Struct HSPUs / 10-15 Push Ups
All intervals should last a maximum of 1 min 30 secs so that you always have at least 30 secs of rest in between.
Only in the case of rain can you substitute the Run for 20/15 – 15/10 Cal Row or 15/10 – 10/7 Cal Assault Bike.
Metcon
Optional Extra Work
Complete 2 sets of the following Run intervals (4,000m total):
600m at Fastest Mile Pace
200m at Active Recovery Pace
200m at Fastest Mile Pace
Rest Walk 2 mins
600m at 3KM Pace
200m at a Fast Pace
200m at Active Recovery Pace
Rest Walk 2 mins
EMOM x 10 mins:
1. 6-8 GHD Raises
2. 20-25 GHD Sit Ups
5 Weighted Pull Ups / Banded Strict Pull Ups
Rest 1 min
5(-2) Push Press
Rest 2 mins
Then complete 2 sets of max effort Strict Pull Ups (bodyweight) or Ring Rows
Rest 2 mins