Friday, April 24, 2020

Warmup:
Easy 400m Run
20 Marchers in place
10 Pass throughs with broomstick
20 Spiderman Lunges in place
10 Pass throughs with broomstick
20 Second Left Side Plank
10 Pass throughs with broomstick
20 Second Right Side Plank
Metcon:
5 Rounds For Time: 200 Meter Odd-Object Carry 200 Meter Run 30 Odd-Object Swings
30 Odd-Object Russian Twists
*For this one, find something HEAVY to carry for 200m. Should be heavier than what you choose for your Odd-Object Swings. Could be anything and carried any way you’d like that makes it a challenge – examples can be a 40+ bag of dog food/mulch, pack a suitcase, box or laundry basket filled with books. Then choose something to swing for Odd-Object swings and Russian Twists. Ideally looking to do the 30 reps in 2 sets or less.
Metcon Advanced with Some Equipment 5 Rounds For Time: 200 Meter Odd-Object Carry 200 Meter Run 30 Dumbbell/KB Swings
30 DB/KB Russian Swings
*For this one, find something HEAVY to carry for 200m. Should be heavier than what you use for the Swings and Russian Twists. Could be anything and carried any way you’d like that makes it a challenge – examples can be a 40+ bag of dog food/mulch, pack a suitcase, box or laundry basket filled with books.
Accessory and Stretch:
90 Second Low Plank
90 Second Cobra Hold
90 Second Low Plank
90 Second Cobra Hold
90 Second Wall Sit
90 Second Deep Squat Hold
90 Second Wall Sit
90 Second Deep Squat Hold