Daily Workout – Thu, May 11
Metcon
200m Run
1 min/side Couch Stretch
1 min Hip 90/90 Stretch
Then, in 8 mins complete 2 sets of:
8/side Single DB Front Rack Bulgarian Split Squats
8/side Alternating Bench Jumps
8/side Banded Dead Bugs
Regular Stance Front Rack Box Squats (In 13 mins complete 5 sets of:
4(-2) Box Front Squats at 75-85% of 1RM
Rest 20 secs
3/side Lateral Skater Jumps into Box Jump)
4(-2) Box Front Squats at 75-85% of 1RM
Rest 20 secs
3/side Lateral Skater Jumps into Box Jump)
Perform Box Squats, regular squat width, with the barbell in the front rack
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins:
22 Box Jumps (30/24)
18 Power Clean & Jerks (135/95 – 95/65 – 75/55)
14 Strict HSPUs / 26 HR Push Ups
Metcon
In the time remaining complete 2-3 sets of:
15 Banded Triceps Extensions
15 Kneeling KB Curls
30 secs Hollow Hold
Divide reps as desired with one working while the other rests.