Daily Workout – Fri, Mar 24
Metcon
200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Hip Thrusts with feet on bench
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Sumo Deadlift (In a 2 min window complete 6 sets of:
3 Sumo Deadlifts
Rest up to 2 mins between sets)
3 Sumo Deadlifts
Rest up to 2 mins between sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Optional Extra Work
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.