Daily Workout – Wed, Dec 7
Metcon
200 Run
90 secs/side Hip & Knee External Rotation on a box
Then complete 3 sets of:
6/side RNT Reverse Lunges
6/side Single Leg Bodyweight Romanian Deadlifts
6/side Lateral Lunges
6/side Fire Hydrants
Back Squat (In 15 mins complete 5 sets of 5 reps at a tempo of T22X1 (building))
Metcon (Time)
AQAP complete:
21-15-9
DB Thrusters (50/35 – 35/25 – 25/15)
Bar Facing Burpees
Rest 4 mins
9-15-21
DB Thrusters (50/35 – 35/25 – 25/15)
Bar Facing Burpees
In Class Mobility
In the time remaining perform:
Preferred Hip Stretch and Pec Stretch
Optional Extra Work
EMOM x 16 mins:
1. 2 x 50ft Heavy Sled Push
2. 6 Weighted Strict Pull Ups
3. 2 x 50ft Heavy Sand Bag Carry
4. 7 DB Bench Press
Complete 3 sets of:
25-50ft HS Walk / 10 Wall Walks
100 DUs
25-50ft HS Walk
Rest 2 mins
30 min Run at Moderate Pace
Time Cap: 20 mins
The goal is to perform all your Thrusters UNBROKEN except for the final two sets of the second part!