Daily Workout – Tue, Feb 7
Metcon
200m Run
Then complete 2-3 sets of the following at 60%:
30 sec Wrist Stretch
8 Banded Hip Thrusts
8/side Banded Side Clams
8 Banded Front Squats
6/side Front Rack Reverse Lunges
6 Front Squats
Front Squat (8-6-4-4-4)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
2-4-6-8-10-12-14-etc… (115/80 – 75-55 – 45/35)
2-4-6-8-10-12-14-etc… C2B Pull Ups / Pull Ups / Ring Rows
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
6/side Barbell Front Rack Lunges (115/80 – 75/55 – 45/35)
4 Wall Walks
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
2-4-6-8-10-12-14-etc…Alternating Pistol Squats / Lateral Step Ups
2-4-6-8-10-12-14-etc… T2B / Hanging Knee Raises
Optional Extra Work
Complete 3 sets of:
3 400m Runs at 80%+
2 mins Active rest Shuttle Run
Rest Walk 2 mins
Build to a heavy 4 rep following the listed reps %s below:
65-75-80-85-85%