Daily Workout – Thu, Oct 13
Metcon
200m Run
Then EMOM x 9 mins of:
1. 15-20 Banded Pull Apart
2. 5/side Single Arm DB Push Press + 3/side DB Jerk (left arm first then right arm)
3. 8/side rear Foot Elevated Split Squats
Metcon (Time)
AQAP with a partner complete 5 rounds of:
10 Wall Walks
20 C2B Pull Ups / Pull Ups or 30 Ring Rows
40/30 Cals Assault Bike or 50/40 Cal Row
Directly into
AQAP with a partner complete 5 rounds of:
20 HR Push Ups
20 DB Anchored Sit Ups
40/30 Cals Assault Bike or 50/40 Cal Row
Time Cap: 30 mins
One works while other rests, divide as desired
Metcon
In the time remaining complete 2-3 sets of:
10-12 DB Pull Overs (T2120)
10-12 DB Curls (T2120)
12 Prone Swimmers
Rest 1 min
Optional Extra Work
6-4-2-6-4-2 Squat Cleans
Use %s around: 75-80-85-80-85-90 % of 1RM Squat Clean
