7.8.22
Metcon
200m Run
50 DUs / 100 Singles
90 secs/side Couch Stretch
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then complete 2 sets of:
6/side Banded Side Lying Abduction – hold for 2 secs at the top
6/side Banded Fire Hydrants – hold for 2 secs at the top
6/side DB Lateral Lunges
6/side Step Ups
Then directly to the next part!
Metcon
Complete 2 sets of:
6/side Double DB/KB Front Rack Step Ups
Rest 30 secs
10/side DB Single Leg Deadlifts
Rest 90 secs
6/side Double DB/KB Front Rack Step Ups
Rest 30 secs
10/side DB Single Leg Deadlifts
Rest 90 secs
Regular Stance Front Rack Box Squats (4-5 sets of 8 reps at T30X1)
Perform Box Squats, regular squat width, with the barbell in the front rack
Metcon (Time)
AQAP complete:
10-20-30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-60-90-60-30 DUs / Singles
20 DB Anchored Sit Ups
10-20-30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-60-90-60-30 DUs / Singles
20 DB Anchored Sit Ups
Time Cap: 13 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12/side Side Lying DB External Rotations
8-12 Weighted Prone W to Y on bench
Rest as needed
In the time remaining complete 2-3 sets of:
12/side Side Lying DB External Rotations
8-12 Weighted Prone W to Y on bench
Rest as needed
Metcon
Optional Extra Work
Every 2 mins x 20 mins:
1 Hang Power Clean from above the knees + 1 Power Clean + 1 Split Jerk at 70-80% of your 1RM HPC
(no touch and go from HPC to PC
