9.1.22
Metcon
400m Run
90 secs/side Banded Hamstring PNF Stretch
90 secs/side Banded Hamstring PNF Stretch
Then complete 2 sets of:
8/side Banded External Rotations
8/side Band External Rotations – high elbow
16 Banded Triceps Extensions
16 Banded Good Mornings
Deadlift (Weight)
Metcon (Time)
AQAP with a partner complete:
1600m Run
50 Deadlifts (225/155 – 185/125 – 95/65)
50 Burpee Bar or Ring MUs / Burpee C2B Pull Ups or Pull Ups / Burpee Hanging Knee Raises
50 Deadlifts (225/155 – 185/125 – 95/65)
1600m Run
1600m Run
50 Deadlifts (225/155 – 185/125 – 95/65)
50 Burpee Bar or Ring MUs / Burpee C2B Pull Ups or Pull Ups / Burpee Hanging Knee Raises
50 Deadlifts (225/155 – 185/125 – 95/65)
1600m Run
Time Cap: 25 mins
(Divide res as desired with one working while the other rests)
(Divide res as desired with one working while the other rests)
Metcon
IN CLASS ARMS
In the time remaining complete 2 sets of:
30 DB Supine Triceps Extensions
30 DB Biceps Curls
In the time remaining complete 2 sets of:
30 DB Supine Triceps Extensions
30 DB Biceps Curls
Metcon
Optional Extra Work
Complete 4 sets of:
25/20 Cal Ski Erg
10 Double KB Cleans (53/35)
Max Rep T2B
Rest 90 secs
Complete 3 sets of:
20 DB Anchored Sit Ups
5 DB Bench Press
Rest 1 min
4 Touch and Go Deadlifts at 75% of your 1RM
Rest 1 min