9.22.22
Metcon
200m Run
Then EMOM x 8 mins:
1. 40 sec Down Ups
2. 40 sec Prone WTY
3. 40 sec Plate Ground to Overhead
4. 40sec Banded Dead Bugs
Metcon
4 mins of Technical Work
Complete 3 sets of 5 reps building as able of:
1 Snatch Grip Romanian Deadlift into Hip Muscle Snatch
Metcon (Time)
AQAP with a partner complete:
100/75 Cal Row or 75/55 Cal Assault Bike
100 Ground to Overhead (135/95 – 95/65 – 75/55)
100 Burpees over Bar (lateral)
100 Shoulder to Overhead
100/75 Cal Row or 75/55 Cal Assault Bike
100/75 Cal Row or 75/55 Cal Assault Bike
100 Ground to Overhead (135/95 – 95/65 – 75/55)
100 Burpees over Bar (lateral)
100 Shoulder to Overhead
100/75 Cal Row or 75/55 Cal Assault Bike
Metcon
In the time remaining complete 2-3 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
Rest up to 1 min only
30 sec Hollow Hold
30 sec/side Side Plank
Rest up to 1 min only
Metcon
Optional Extra Work
Complete 4 sets of:
1 Peg Board Ascent / 1-3 Legless Rope Climbs
Rest 30 secs
60 DUs / 120 Singles
Rest 30 secs
25 GHD Sit Ups
Rest 90 secs
Complete 3 sets of:
8/side Alternating DB Incline Bent Over Row
8-12 Barbell Curls (T2120)
8-12 Supine DB Triceps Extensions (T2120)
Rest 90 secs
Divide reps as desired as long as one works while other rests.