9.21.22
Metcon
For 5 mins cycle through:
5 Inchworms
5/side Body Weight Split Squats
15 PVC Good Mornings
5 Inchworms
5/side Body Weight Split Squats
15 PVC Good Mornings
Then complete 2 sets of:
8/side Bodyweight Rear Foot Elevated Split Squats
8/side Side Plank Banded Clam
8/side Banded Row Single Leg Deadlifts
Metcon
In 15 mins complete 3 sets of:
12 Romanian Deadlifts to below knees – down in 3 secs
10/side DB Rear Foot Elevated Split Squats
Rest 2 mins
12 Romanian Deadlifts to below knees – down in 3 secs
10/side DB Rear Foot Elevated Split Squats
Rest 2 mins
Metcon (Time)
AQAP complete 5 rounds of:
20/15 – 12/8 Cal Assault Bike or 25/20 – 20/15 Cal Row
16 KB Swings (53/35 – 35-25)
16 Overhead Plated Lunges (45/25) / Bodyweight Lunges
16 Hand Release Push Ups
20/15 – 12/8 Cal Assault Bike or 25/20 – 20/15 Cal Row
16 KB Swings (53/35 – 35-25)
16 Overhead Plated Lunges (45/25) / Bodyweight Lunges
16 Hand Release Push Ups
Time Cap: 20 mins
Try to maintain a steady pace until the end.
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Piriformis Stretch on post
In the time remaining complete:
2 mins/side Piriformis Stretch on post
Metcon
Optional Extra Work
Complete 3 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Row
Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB hold
12/side Powell Raise
12/side Incline Bench Single Arm Prone Trap Raise
On the Split Squats, we want a tight stance, position your front foot so that your tibialis (shin) is vertical to the floor.