6.24.22
Metcon
200m Run
90 secs/side Hip External Rotation on box
Then complete 3 sets of:
6 Banded Hip Thrusts – hold for 3 secs at the top
6/side Banded Side Clams – hold for 3 secs at the top
6 Banded Squats (T33X1)
6/side Spiderman Lunges
90 secs/side Hip External Rotation on box
Then complete 3 sets of:
6 Banded Hip Thrusts – hold for 3 secs at the top
6/side Banded Side Clams – hold for 3 secs at the top
6 Banded Squats (T33X1)
6/side Spiderman Lunges
Metcon
In 18 mins complete 3 sets of:
8/side Front Rack Barbell Step Ups (20")
8/side Single DB Lateral Lunges
12 Banded Leg Curls (TX220)
Rest 2 mins
8/side Front Rack Barbell Step Ups (20")
8/side Single DB Lateral Lunges
12 Banded Leg Curls (TX220)
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
5 Strict Pull Ups
10 Push Ups
5/side DB Front Rack Lunges (50/35 – 35/25 – 25/15)
5 Strict Pull Ups
10 Push Ups
5/side DB Front Rack Lunges (50/35 – 35/25 – 25/15)
Metcon
Optional Extra Work
Every 2 mins x 20 mins:
Alternate between
20 sec Assault Bike Sprint
20 sec Ski Erg Sprint
Complete 3 sets of:
30 secs Weighted Hollow Hold
40 secs/side Weighted Side Plank
60 sec Leaning Front Plank
Rest 1 min only
