5.4.22
Metcon
200m Run
90 secs/side Couch Stretch
Then
EMOM x 6 mins:
1. 10/side Banded Lateral Walk with band around toes
2. 5/side Back Rack Split Squats
3. 10 Barbell Floor Hip Thrusts
90 secs/side Couch Stretch
Then
EMOM x 6 mins:
1. 10/side Banded Lateral Walk with band around toes
2. 5/side Back Rack Split Squats
3. 10 Barbell Floor Hip Thrusts
Back Squat (Weight)
Metcon (Time)
AQAP complete:
15-12-9 Burpee Box Jump Overs (24/20)
21-15-9 C2B Pull Ups / Ring Rows / 30-20-10 Ring Rows
15-12-9 Burpee Box Jump Overs (24/20)
21-15-9 C2B Pull Ups / Ring Rows / 30-20-10 Ring Rows
Rest 3 mins
15-12-9 Burpee Box Jump Overs (24/20)
30-20-10 Wall Balls (20/14 – 14/10)
Time Cap: 20 mins
Metcon
IN CLASS SHOULDER HEALTH
100 Banded Pull Aparts
100 Banded Pull Aparts
Metcon
Optional Extra Work
Every 2 mins & 30 secs x 15 mins:
1. 3 Squat Snatches at 75%
2. 3 Squat Snatches at 80%
3. 3 Squat Snatches at 82.5%
4. 2 Squat Snatches at 85%
5. 2 Squat Snatches at 87.5%
6. 2 Squat Snatches at 90%
Assault Bike, Row or Ski Erg for the following intervals:
2 x 800m
Rest 3 mins
2 x 600m
Rest 2 mins
2 x 400m
Rest 1 min
2 x 200m
Rest 30 secs
(If you use the Assault Bike double the distance)
8-8-6-6-4-4