Daily Workout – Mon, Apr 24
Metcon
200m Run
Then compete 2 sets of:
10/side Banded External Rotations
10 Banded Pull & Press
10 Banded Triceps Push Downs
10 Incline Bench Empty Barbell Press
Incline Bench Press (In 12 mins, build to a heavy 8 rep in 4 sets)
On an incline perform the Bench Press movement with a barbell
Metcon
EMOM x 30 mins:
1. 15/10 – 12/8 – 9/6 Cal Row
2. 10-15 Burpees
Optional Extra Work
Complete 3 sets of:
12-10-8-6/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8-10/side Standing DB Strict press with neutral grip
Rest 30 secs
20 Banded Hamstring Curls
Rest 90 secs
Complete 3 sets of:
1 min Front Plank on hands
1 min/side Side Plank
Rest 1 min
Pick a target that you can maintain for the 30 mins