Daily Workout – Thu, Nov 24
Metcon
200m Run
Complete 3 sets of:
8/side Banded External Rotations (elbow to trunk)
8/side Banded External Rotation (elbow high)
8 Narrow Push Ups
8 Empty Barbell Bench Press (building through sets)
Bench Press (Complete 5 sets of 5 reps at:
60-70-75-80-85% of 1RM)
60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)
Partner AMRAP x 20 mins:
A – Max Calorie Assault Bike / Rower
B – Complete 2 sets of the following:
5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups
10 C2B Pull Ups / Pull Ups / Ring Rows
15 Air Squats
Switch when 2 sets are complete.
Metcon
Complete 2 sets of:
20 Alternating DB Curls
Optional Extra Work
AQAP complete:
30 Push Ups
15 Wall Walks
10 Rope Climbs
15 Wall Walks
30 Push Ups
Complete 3 sets of:
15 DB Reverse Flys
15 Incline Bench Prone Trap Raises
Rest 2 mins
