6.8.22
Metcon
3 mins of your choice of Cardio
90 secs/side Hip External Rotation on box
Then complete 2 sets of:
5/side Reverse Lunges to Step Ups
5/side Lateral Step Downs (down in 3 secs)
5 DB Front Rack Squat (T55X1)
10/side Banded Lateral Walk
90 secs/side Hip External Rotation on box
Then complete 2 sets of:
5/side Reverse Lunges to Step Ups
5/side Lateral Step Downs (down in 3 secs)
5 DB Front Rack Squat (T55X1)
10/side Banded Lateral Walk
Back Squat (Weight)
Metcon (Time)
AQAP compete:
50 Med Ball Straight Leg Crunches (20/14)
50/40 Cal Row or 60/45 Cal Assault Bike
100 Wall Balls (20/14 – 14/10)
50/40 Cal Row or 60/45 Cal Assault Bike
50 Med Ball Straight Leg Crunches (20/14)
50 Med Ball Straight Leg Crunches (20/14)
50/40 Cal Row or 60/45 Cal Assault Bike
100 Wall Balls (20/14 – 14/10)
50/40 Cal Row or 60/45 Cal Assault Bike
50 Med Ball Straight Leg Crunches (20/14)
Time Cap: 16 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
90 secs/side Pec Stretch on Post
2 mins/side Pigeon Pose
In the time remaining complete:
90 secs/side Pec Stretch on Post
2 mins/side Pigeon Pose
Metcon
Optional Extra Work
Complete 4-5 sets of:
1000m Run
Rest 3 mins between sets
Increase effort on each set, start at RPE 7/10
5 at 70% of your 1RM
5 at 75%
5 at 80%
3 at 85%
3 at 85%
3 at 90%
Then
1 set for max reps at 80% with NO TEMPO.