4.14.22
Metcon
200m Run or 1 min Row
90 secs/side OH Banded Distraction
1 min OH DB Straight Leg Crunches
1 min Plate Squat (plate held in front at shoulder extension)
1 min/side OH Banded Squat
1 min OH DB Reverse Lunges
1 min Empty Barbell OH Squat (T30X1)
90 secs/side OH Banded Distraction
1 min OH DB Straight Leg Crunches
1 min Plate Squat (plate held in front at shoulder extension)
1 min/side OH Banded Squat
1 min OH DB Reverse Lunges
1 min Empty Barbell OH Squat (T30X1)
Overhead Squat (In 10 mins complete 4-5 sets of 6(-2) reps)
Metcon
EMOM x 10 mins:
1. 15 OH Squats (135/95 – 95/65 – Empty Barbell)
2. 15/10 Cal Row
1. 15 OH Squats (135/95 – 95/65 – Empty Barbell)
2. 15/10 Cal Row
Directly into:
EMOM x 10 mins:
1. 40 secs for Max Reps of Double DB Step Up and Overs (35/20 – 25/15)
2. 8-12 Ring Dips / 10-15 DB Push Ups
For this you can partner up where one works on the first movement, the other on the second, and switch each minute.
Metcon
IN CLASS ARMS
In the time remaining complete 3 sets of:
10-12 Kneeling DB Curls (T212)
10-12 DB Supine Triceps Extensions (T2120)
In the time remaining complete 3 sets of:
10-12 Kneeling DB Curls (T212)
10-12 DB Supine Triceps Extensions (T2120)
Metcon
Optional Extra Work
Complete 3 sets of:
2 mins max rep Legless Rope Climbs
1 min max rep Rope Climbs
Rest 2 mins
For 20-30 mins:
10 min Row
10 min Assault Bike
10 min Ski Erg
(if you go for 20 mins then go with 5 mins on each and rotate)
