Daily Workout – Thu, Apr 6
Metcon
200m Run
10/side Hip 90/90 Stretch
1 min Standing Straddle Stretch
Then for 10 mins cycle through:
6 Sumo Inchworm to Scorpion
10/side Banded Dead Bugs
10 Shoulder Activations
8/side DB Hang Snatch
Sumo Deadlift (In a 15 min window complete 5 sets of:
6-5-4-3-2 Sumo Deadlifts
Rest 45 secs
5-4-3-2-1 Weighted Strict Pull Ups
Rest 90 secs)
6-5-4-3-2 Sumo Deadlifts
Rest 45 secs
5-4-3-2-1 Weighted Strict Pull Ups
Rest 90 secs)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
400m Run together
25 Dual DB Step Ups (24/20 – 50/35)
800/600m Row
50 T2B / Hanging Knee Raises
150 DUs / Singles
4 x 25ft HS Walk / 15 Wall Walks / 100 Shoulder Taps
Optional Extra Work
Complete 3 sets of:
15 DB Hammer Curls with back on wall
Rest 15 secs
15 DB Supine Triceps Extensions
Rest 2 mins
25 min Assault Bike (legs only) at casual pace
Complete 3 sets of:
10 Incline Bench Prone and Retract (3 sec hold at the top)
10 Incline Bench Prone Trap Raises (T1111)
10 Reverse Flys (T1220)
Rest 90 sec
Run completed together, everything else divided as desired with one working while other rests.