Daily Workout – Wed, Apr 12
Metcon
EMOM x 8 mins:
1. 45 sec Shuttle Run
2. 45 sec Plank Bird Dog
3. 45 sec Banded Pull & Press
4. 45 sec Empty Barbell Close Grip Bench Press (down in 3 secs)
Close Grip Bench Press (EMOM x 12 mins:
1. 3 Weighted Strict Pull Ups / 5 Banded Strict Pull Ups
2. 6(-2) Close Grip Bench Press)
1. 3 Weighted Strict Pull Ups / 5 Banded Strict Pull Ups
2. 6(-2) Close Grip Bench Press)
Perform the Bench press with hands set at shoulder width.
Metcon
Every 2 mins x 20 mins:
1. 45 sec Max Distance Shuttle Run + 3 Bar or Ring MUs / Max(-3) C2B Pull Ups or Pull Ups / 10 Ring Rows
2. 45 sec Max Cal Assault Bike + Max(-3) Strict HSPUs / 6-9 DB Push Ups
In Class Stretch
60-90 secs/side Pec Stretch
Optional Extra Work
Before Class:
Complete 4 sets of max reps of:
Wall Facing Strict HSPUs
Rest 90 secs
After Class:
Complete 3 sets of:
2 x 50ft Dual KB OH Carry (35/25)
2 x 50ft Dual KB Front Rack Carry (53/35)
2 x 50ft Farmer’s Carry as heavy as possible
Go as hard as you can on the Cardio pieces. Then, work for 30 secs max on the second movement, leaving 45 secs rest each set.