Daily Workout – Tue, Mar 7
Metcon
200m Run
Then for 8 mins cycle through:
1 min Banded Pull Down + Fly + Ys
1 min Half Get Ups with left arm
1 min Half Get Ups with right arm
1 min Alternating DB Z Press
1 min Scapula Pull Ups
Shoulder Press (Complete the following sets:
12-10-8(-2)
(2 sec pause at eye level on your way down))
12-10-8(-2)
(2 sec pause at eye level on your way down))
Push Press (Complete the following:
12-10-8(-2))
12-10-8(-2))
Metcon
EMOM x 15 mins:
1. 40 secs Alternating PistolSquats / Supported Alternating Single Leg Squats / High Box Step Ups
2. 40 sec GND Sit Ups / DB Anchored Sit Ups
3. 40 sec Max Ring or Bar MUs / Kipping Pull Ups / DB Plank Row
In Class Shoulder Health
In the time remaining complete 2-3 sets of:
12 DB Reverse Flys (T1110)
8 Prone Swimmers (hold for 3 secs on top)
Rest up to 90 secs
Optional Extra Work
EMOM x 8 mins:
30 sec Assault Bike (moderate pace)
Complete 3 sets of:
15(-1) Barbell Biceps Curls
10/side Side Lying DB External Rotations
15(-1) Banded Triceps Push Downs
10 Incline Bench Prone Ys
Use this as a primer for the Push Press.
Once you compete the above go directly into the next exercise.