Daily Workout – Thu, Apr 27
Metcon
Complete 2 sets of:
1 min of preferred cardio
1 min Step Ups
1 min Side to Side Jumps over line
30 secs/side Quadruped Thoracic Rotations
Barbell Back Rack Step Ups (Weight)
Using a box or bench where your knee is at 90 degrees, perform the step ups using your weaker leg first, then your stronger leg
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
400m Run together
30 Double DB Push Press (50/35 – 35/25 – 25/15)
30/24 Cal Assault Bike or 40/30 Cal Row
Run is completed together. Share the reps of the remaining exercises as desired as long as one partner works while the other rests
Completed run counts as 1 rep
Metcon
In the time remaining complete 2-3 sets of:
20 Banded Pull Downs
20 Banded Triceps Pull Downs
In 12 mins you have 3 attempts to build to a heavy 8/leg for the day