Daily Workout – Tue, Dec 6
Metcon
For 10 mins cycle through:
Bike, Rowor Run for 1 min
8/side Banded External Rotations (elbow to trunk)
8 Banded Reverse Flys
8 Shoulder Activations
16 Beat Swings
5-8 Reps of the Kipping of your choice
Metcon
Every 4 mins x 28 mins:
1. 500/400m Row – 30/24 Cal Assault Bike
3-8 Ring or Bar MUs / 10-20 C2B Pull Ups or Pull Ups / 15 Ring Rows
2. 500/400m Row – 30/24 Cal Row Assault Bike
30 GHD Sit Ups / DB Anchored Sit Ups
Shoulder Health
In the time remaining complete 2-3 sets of:
12 Prone Snow Angels
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Optional Extra Work
Every 30 secs x 5 mins:
3 Banded Accentuated Jumps (as high as possible)
Every 90 secs x 6 mins:
8 Deadlifts at 50% of your 1RM
Rest 2 mins
Every 90 secs x 6 mins:
8 Power Snatch at 60% of your 1RM
Yes, some will hit the first station 4 times and thesecond station 3 times, and vice versa.