4.20.22
Metcon
200m Run
1 min/side Bent Over Lat PNF Stretch
1 min/side OH Banded Distraction
1 min Inchworm
1 min Plate Squat ( with shoulders extended)
1 min Squat & Thoracic Rotations
1 min/side Single Arm Banded OH Squat (band to post)
8 Banded KB Squats (T22X1)
1 min/side Bent Over Lat PNF Stretch
1 min/side OH Banded Distraction
1 min Inchworm
1 min Plate Squat ( with shoulders extended)
1 min Squat & Thoracic Rotations
1 min/side Single Arm Banded OH Squat (band to post)
8 Banded KB Squats (T22X1)
Snatch (Every 2 mins x 12 mins: 3 at 70-80% of 1RM)
Use one weight for the last 3 sets
Metcon (Time)
AQAP complete:
12-9-7 OH Squats (155/105 – 115/80 – 75/55)
10-20-30 T2B / Hanging Knee Raises
2-4 x 15ft HS Walk / 5 Wall Walks
12-9-7 OH Squats (155/105 – 115/80 – 75/55)
10-20-30 T2B / Hanging Knee Raises
2-4 x 15ft HS Walk / 5 Wall Walks
Rest 3 mins
30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-20-10 T2B / Hanging Knee Raises
2-4 x 15ft HS Walk / 5 Wall Walks
Time Cap: 18 mins
Metcon
Optional Extra Work
Complete 3 sets of:
8 Close Grip Bench Press (T30X1)
10-14 Feet Elevated Ring Rows (T2120)
Rest 2 mins
Complete the following intervals with the Rower or Ski Erg:
60/50 Cals
Rest 1 min
40/30 Cals
Rest 1 min
20/15 Cals
Rest 1 min
20/15 Cals
Rest 1 min
20/15 Cals
Rest 1 min
40/30 Cals
Rest 1 min
60/50 Cals
Rest 1 min