Daily Workout – Tue, Mar 28
Metcon
For 8 mins cycle through:
8 x 25ft Shuttle Runs
32 Standing Hops
8/side Skater Jumps
8 Shoulder Activations
8 Ring Rows
16 Mountain Climbers
Metcon
EMOM x 24 mins:
1. 40 secs Assault Bike or Row
2. 40 secs Burpee to a 6″ target
3. 40 secs Run
4. 40 secs Max Bar or Ring MUs / DB Push Ups / Hand Release Push Ups
Metcon
Complete 3sets of:
8-12 Double KB Sumo Deadlifts (low hips)
Rest 30 secs
6-8 Close Grip Bench Press (T30X1) at 70-75% of your 1RM
Rest 90 secs
Optional Extra Work
Complete 4 sets of:
15 Banded Pull Overs (30 sec work minimum)
45 sec Feet Elevated Ring Plank
(rest as needed)
Complete 3-4 sets of:
1 min Fast Run
1 mi Very Fast Run
1 min Moderate Run
1 min Fast Run
1 min Very Fast Run
3 mins active recovery on Assault Bike at conversational pace
