Friday, May 8, 2020

Warm Up

6:00 Clock: 10 Big Arm Circles (Forward/Backward) 20 Bodyweight Single Leg RDLs (Total) 20 Hip Bridges

Metcon

2 Sets: AMRAP 8:00 16 Alternating Chair Step Ups (Total) 8 Burpees 16 Alternating Chair Step Ups (Total) 8 Burpees -Rest 2:00 B/T Sets-

· Keep the alternating chair step ups at a smooth pace.

· Keep the burpees at a smooth pace throughout the entire workout.

· Start the second amrap where you left off the first one. There will be one score of your total rounds and reps for both amraps.

Metcon Advance with Some Equipment

2 Sets: AMRAP 8:00 16 Weighted Alternating Chair Step Ups (Total) 16 Dumbbell Single Arm Shoulder to Overhead (Right Arm) 16 Weighted Alternating Chair Step Ups (Total) 16 Dumbbell Single Arm Shoulder to Overhead (Left Arm) -Rest 2:00 B/T Sets-

· Keep the alternating chair step ups at a smooth pace. I recommend resting the dumbbell on one shoulder. Switch shoulders as you wish.

· Keep the dumbbell shoulder to overhead on one arm for the 16 reps at a time. You don't necessarily have to start with your right arm, but make sure to do all 16 reps there and then the next set do all 16 reps on the opposite arm.

· Start the second amrap where you left off the first one. There will be one score of your total rounds and reps for both amraps.

Accessory Work:

3 Rounds :40 Second Weighted Hollow Hold :20 Seconds Rest :40 Second Dumbbell Romanian Deadlifts :20 Seconds Rest :40 Second Single Arm Dumbbell Overhead Squat Hold (Left) :20 Seconds Rest :40 Second Single Arm Dumbbell Overhead Squat Hold (Right) :20 Seconds Rest

Stretch Sesh!

10 T-Spine Open Book (Each Side) 2:00 Child's Pose 10 T-Spine Open Book (Each Side)

2:00 Standing Toe Touch (fold)