7.4.22
Metcon
200m Run
50 DUs / 100 Singles
90 secs/side Hip & Knee External Rotations on box
50 DUs / 100 Singles
90 secs/side Hip & Knee External Rotations on box
Then complete 2 sets of:
30 secs Bottom of Squat hold while holding onto post
6/side Reverse Lunges
6/side Banded Side Clams – hold for 2 secs at the top
6/side Back Rack Split Squats
Then go directly to the first part as it is a primer for your squats!
Metcon
Complete 2 sets of:
8/side RNT Rear Foot Elevated Split Squats
10 Med Ball Hip Thrust & Leg Curl (T2120)
8/side RNT Rear Foot Elevated Split Squats
10 Med Ball Hip Thrust & Leg Curl (T2120)
Back Squat (Complete 5 sets of 8 reps (T2120))
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
5 Devil’s Presses (50/35 – 25-15)
5/side DB Reverse Lunges (50/35 – 25/15)
50 DUs / Singles
5 Devil’s Presses (50/35 – 25-15)
5/side DB Reverse Lunges (50/35 – 25/15)
50 DUs / Singles
Stay strong on the Devil’s Presses so that you can cruise your way on the Lunges and DUs.
Take the rest you need so that you do not have to break on your DUs.
This will get "Grippy"!
Take the rest you need so that you do not have to break on your DUs.
This will get "Grippy"!
Metcon
For 8 mins cycle through:
30 sec L-Sit on bar / Tuck Sit / Hollow Hold
45 sec Feet Elevated Ring Plank Knees to Elbows
15-20 DB Anchored Sit Ups
30 sec L-Sit on bar / Tuck Sit / Hollow Hold
45 sec Feet Elevated Ring Plank Knees to Elbows
15-20 DB Anchored Sit Ups
Metcon
Optional Extra Work
Complete 3 sets of:
1500m Ski Erg or Row
500m Assault Bike (hard)
Rest 2 mins
Build to a heavy but perfect 8 reps