Daily Workout – Wed, Apr 26
Metcon
200m Run
90 secs/side Couch Stretch
Then for 6 mins cycle through:
8/side OH Reverse Lunges
8/side Landmine Single Leg Deadlifts
8/side Lateral Step Ups (down in 2 secs)
Back Squat (In 13 mins build to a heavy 8 rep in 4 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
6 C2B Pull Ups / Pull Ups / Ring Rows
9 Push Ups
12 Jumping Squats
Rest 1 min
In Class Shoulder Health
In the time remaining complete 2-3 sets of:
15 Banded Face Pulls
15 DB reverse Flys with thumbs up
12 Prone Swimmers
Rest as needed
Optional Extra Work
Progressive Test on Assault Bike
Begin at a moderate pace for 3 mins (about 50 RPMs)
Every 3 mins increase your intensity by about 5 RPMs until you reach exhaustion
(exhaustion = you cannot maintain the RPMs for more than 20 secs)
