8.5.22
Metcon
200m Run
30 DUs / 60 Singles
Then complete 2-3 sets of:
5/side Single Leg Hip Thrusts
5/side Single Leg Romanian Deadlifts
5 Narrow Stance Push Ups
5 Bench Dips
30 DUs / 60 Singles
Then complete 2-3 sets of:
5/side Single Leg Hip Thrusts
5/side Single Leg Romanian Deadlifts
5 Narrow Stance Push Ups
5 Bench Dips
Deadlift (Weight)
Metcon
3 min Transition:
Complete 8-10 reps each of:
Shoulder Activations
Small Beat Swings
Big Beat Swings
Kipping Pulls
Complete 8-10 reps each of:
Shoulder Activations
Small Beat Swings
Big Beat Swings
Kipping Pulls
Metcon (Time)
AQAP complete 5 rounds of:
15Hand Release Push Ups
60 DUs / Singles
2-5 Bar MUs / 10 C2B Pull Ups – Pull Ups – Ring Rows
15 Box Jumps with step down (30/24)
15Hand Release Push Ups
60 DUs / Singles
2-5 Bar MUs / 10 C2B Pull Ups – Pull Ups – Ring Rows
15 Box Jumps with step down (30/24)
Time Cap: 15 mins
Metcon
Optional Extra Work
Complete 5 sets of 1000m Row in this fashion:
200m at moderate pace
200m at hard pace
200m active rest
200m at moderate pace
200m at hard pace
Rest 2 mins & 30 secs
5 Deadlifts at 75-80% (no touch and go)
Rest 1 min
Max Ring Dips / Box Dips / 10 DB Strict Press
Rest 2 mins