Daily Workout – Tue, May 9
Metcon
200m Run
1 min Hip 90/90 Stretch
1 min Dynamic Deep Lunges
1 min Bottom of Squat Hold
1 min Banded Squats
1 min Banded Weighted Hip Thrusts
Pause Back Squats (In 13 mins complete 5 sets of:
5 reps at 70-80% of 1RM
Rest 1 min between sets)
5 reps at 70-80% of 1RM
Rest 1 min between sets)
Perform the Back Squat movement pausing for 1 sec at 90 degrees on the way down
Metcon
In 8 mins complete 2 sets of:
6/side Back Rack Lunges
Rest 1 min
8/side Single Leg Hip Thrust with back on bench
Rest 2 mins
Stay with about 70% on the BR Lunges
Metcon (3 Rounds for reps)
Complete 3 sets of the following:
AMRAP x 4 mins:
14 Box Jumps with step down (24/20)
7 Devil’s Presses (50/35 – 35/25 – 25/15)
enter 3 separate scores into the system. Start each AMRAP with the Box Jumps.
Optional Extra Work
20-30 min Assault Bike (legs only)
(conservative pace)
After completing the final set, move directly into the next movements.