8.26.22
Metcon
For 3 mins cycle through:
5 Inchworms, 10 Shoulder Taps, 15 Banded Good Mornings
5 Inchworms, 10 Shoulder Taps, 15 Banded Good Mornings
Then:
90 secs/side Banded Hamstring Stretch 90s/side
1 min/side Single Leg Romanian Deadlift
1 min Empty Barbell Romanian Deadlift
1 min Narrow Push Ups – down in 5 secs
1 min Slow Eccentric Bench or Bar Dips
Deadlift (Weight)
DB Bench Press (Weight)
In a 10 min window complete 4-5 sets of:
6 DB Bench Press
Rest 30 secs
8-12 Strict T2B / 10-12 Strict Hanging Knee Raises
Rest 1 min
6 DB Bench Press
Rest 30 secs
8-12 Strict T2B / 10-12 Strict Hanging Knee Raises
Rest 1 min
Metcon
For 8 mins cycle through:
8/side Single or 2 DB Overhead Lunges (at weight of your choice to go unbroken)
10-15 Supine Body Rows
8/side Single or 2 DB Overhead Lunges (at weight of your choice to go unbroken)
10-15 Supine Body Rows
Metcon
Optional Extra Work
EMOM x 15 mins:
Mins 1-5: 2 Squat Snatches at 75% of your 1RM
Mins 6-10: 1 Squat Snatch at 80%
Mins 11-15: 1 Squat Snatch at 82.5-85%
5 Touch and Go Deadlifts at 70% of your 1RM
Rest 1 min
6-8 Weighted Ring Dips / Max (-1) Bench or Bar Dips
Rest 1 min