Daily Workout – Mon, Dec 19
Metcon
200m Run
90 secs/side Banded Hamstring PNF Stretch
Then for 8 mins cycle through?
12 Banded PVC Hip Hinge
8 Pike Strict HSPUs (down in 3 secs)
6 Wall Walks (pause for 6 secs at the top)
Deadlift (Weight)
Metcon
Every 2 mins x 18 mins:
20/15 Cal Assault Bike -25/20 Cal Row
(Time Cap for each is 60 mins)
Go as hard as possible on the Assault Bike without performing full out sprints; so you should be at about 90% effort on each.
High intensity is the key here. You can pair up to share an Assault Bike where on goes on ) and the other goes on the minute.
Optional Extra Work
Every 2 mins x 10 mins:
4 Touch and Go Power Snatches
(build up to a tough 4 rep for the day)
In 20 mins complete 4-5 sets of:
5-8 Touch and Go Deadlifts at 80% of your 1RM
Rest 30 secs
Max Rep Unbroken Strict HSPUs / Seated DB Press / Push Ups
Rest 30 secs
1-3 Legless Rope Climbs / 1-3 Rope Climbs / 6-8 Strict Pull Ups / 10 Banded Strict Pull Ups