5.25.22
Metcon
400m Run
Then complete:
1 min Dead Bugs
1 min Down Ups
1 min OH Plate Reverse Lunges
1 min 1 Hanging Knee Raise + 2 Lunges + 3 Burpees
Then complete:
1 min Dead Bugs
1 min Down Ups
1 min OH Plate Reverse Lunges
1 min 1 Hanging Knee Raise + 2 Lunges + 3 Burpees
Metcon (5 Rounds for reps)
Complete 5 sets of AMRAP x 3 mins of:
20 T2B / Hanging Knee Raises / V-Ups
10/side DB Front Rack Lunges (50/35 – 35/25 – 25/15)
In the time remaining complete max effort Burpees over DBs (lateral)
20 T2B / Hanging Knee Raises / V-Ups
10/side DB Front Rack Lunges (50/35 – 35/25 – 25/15)
In the time remaining complete max effort Burpees over DBs (lateral)
Rest 90 secs between sets
Only count completed Burpees in each set
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 12 mins:
15/10 Cal Assault Bike or 20/15 Cal Row
Max Rep Strict HSPUs / 6-9 Pike Strict HSPUs / 6-9 DB Push Ups
*P2 starts when P1 is all done with both exercices
A completes full round while B rests. Then switch.
Metcon
Optional Extra Work
Complete 5 rounds of:
500m Row
50 DUs
400m Run
Rest 2 mins
Complete 3 sets of:
30 sec Weighted Hollow Hold
12 Pikes on Rower
12 Ring Roll Outs
Rest as needed
