6.28.22
Metcon
200m Run
90 secs/side Couch Stretch
Then complete 3 sets of:
5/side Side Plank Banded Clams
5/side Side Lying Hip Abduction
5/side Bodyweight RNT Split Squats
90 secs/side Couch Stretch
Then complete 3 sets of:
5/side Side Plank Banded Clams
5/side Side Lying Hip Abduction
5/side Bodyweight RNT Split Squats
Then directly to the next part
Metcon
Complete 2 sets of:
8/side RNT Rear Foot Elevated Split Squats
10 Med Ball Hip Thrusts & Leg Curls (T2120)
8/side RNT Rear Foot Elevated Split Squats
10 Med Ball Hip Thrusts & Leg Curls (T2120)
Back Squat (Complete 3-4 sets of 10 reps at T20X1)
Build to a heavy bit perfect 10 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
6 Hang Squat Cleans (135/95 – 115/80 – 75/55)
3/side Front Rack Lunges
12 Box Jump Step Down (30/24)
6 Hang Squat Cleans (135/95 – 115/80 – 75/55)
3/side Front Rack Lunges
12 Box Jump Step Down (30/24)
Metcon
IN CLASS MOBILITY
90 secs/side Pigeon Pose
90 secs/side Pigeon Pose
Metcon
Optional Extra Work
Complete 4 sets of:
5 min Run at moderate pace
Rest 1 min walk between each set
