Daily Workout – Fri, Mar 31
Metcon
200m Run
1 min/side Hip & Knee External Rotation on box
1 min/side Banded Ankle Stretch
Then complete 3 sets of:
6/side OH Plate Reverse Lunges
10 banded Hip Thrusts
10 Barbell Back Squats
Back Squat (Every 2 mins x 12 mins (6 rds):
5 Back Squats at 80% of 1RM)
5 Back Squats at 80% of 1RM)
Metcon
Every 8 mins x 24 mins:
400m Run or 500/400m Row or 30/24 Cal Assault Bike
25 GHD Sit Ups / Feet on Bench Crunches
400m Run or 500/400m Row or 30/24 Cal Assault Bike
5-7 Bar MUs / 10 C2B Pull Ups / 15 Pull Ups / 20 Ring Rows
Optional Extra Work
EMOM x 10 mins:
3 Touch and Go Deadlifts at 80% of your 1RM
5(-2) Weighted Strict Ring Dips
Complete 4 sets of:
7 Sandbag Overs (150/100)
2-3 Legless Rope Climbs / Rope Climbs
3 x 25ft Single Amr OH DB Lunge (50/35)
12 Single DB Step Up & Overs (50/35)
Rest 2 mins
Perform all 6 sets at one weight