Daily Workout – Wed, Mar 8
Metcon
90 secs/side Banded Hamstring Stretch
Then complete 3 sets of:
1 min Cardio of your choice
6/side Med Ball Dead Bugs
6/side Single Leg Hip Thrust on Med Ball
6/side Landmine Romanian Deadlifts
6 Kneeling Med Ball Push Ups (down in 3 secs)
Sumo Deadlift (In 18 mins Complete 4-5 sets of:
6 Sumo Deadlifts
Rest 30 secs
5-10 Strict or Kipping HSPUs / 8-10 Deficit Push Ups / 10-12 Push Ups
Rest 2 mins)
6 Sumo Deadlifts
Rest 30 secs
5-10 Strict or Kipping HSPUs / 8-10 Deficit Push Ups / 10-12 Push Ups
Rest 2 mins)
Metcon (Time)
AQAP complete 4 sets of:
90 DUs / Singles
10 T2B/ Hanging Knee Raises
25ft HS Walk
3 Wall Walks
10 T2B / Hanging Knee Raises
15 KB Swings (70/53)
10 T2B / Hanging Knee Raises
Rest 90 secs
In Class Mobility
1 min/side Pec Stretch on Post
Optional Extra Work
Complete 5 sets of:
6 Bench press at 80% of 1RM
Rest 90 secs
Complete 3 sets of:
10(-2) Incline Bench DB Bent Over Row
12 Barbell Supine Triceps Extensions
15 Kneeling Banded Face Pulls
Time Cap: 20 mins
(Spend no more than 90 secs on DUs/Singles)