Daily Workout – Fri, May 19
Metcon
1 min of the Cardio of your choice
Then complete 2-3 sets of:
10 Banded Pull Downs
10 Banded reverse Flys
10/side banded External Rotation Abduction
10 Banded Triceps Pull Downs
10 Empty Barbell Strict Press
Shoulder Press (In 12 mins complete the following wave loading sets:
7-5-3-7-5-3)
7-5-3-7-5-3)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins
15/10 Cal Row
8-12 Strict HSPUs / Feet Elevated Strict HSPUs / DB Bench Press
Use a max of 1-2 Ab Mats for the Strict HSPUs or go to Feet Elevated
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
15/10 Cal Assault Bike
4 Wall Walks / 20 HS Shoulder Taps / Plank Shoulder Taps
In Class Core Circuit
In the time remaining complete 2-3 sets of:
30 secs/side Split Stance Paloff Hold
30 secs/side Side Plank Reverse Fly
Rest 1 min
Optional Extra Work
After Class:
AMRAP x 8 mins:
20/15 Cal Ski Erg
5 Wall Walks
1st wave of 7-5-3: 72-77-82%
2nd wave of 7-5-3: 75-80-85%