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Monday, April 13, 2020


Warm Up

3 rounds: 25 Jumping Jacks 5-10 Push Ups 10 Bodyweight Single Leg RDL (R/L) :30 Deep Squat Hold

*Bodyweight single leg RDL: https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=13

Metcon

2 Sets AMRAP 6 Minutes 2, 2... 4, 4... 6, 6... Air Squats Burpees -Rest 2 minutes between sets-

*Flow goes like this: 2 air squats, 2 burpees , 4 air squats, 4 burpees.. and so on. *Reset at 2 reps for the second amrap. *Keep burpees at a sustainable pace. Use step up strategy and really go all out on the last 2:00 each set


Metcon Advanced with Some Equipment

2 Sets AMRAP 8 Minutes 2, 2... 4, 4... 6, 6... Alternating Dumbbell Snatch Lateral Burpees Over Dumbbell -Rest 2 minutes between sets-

*RX Dumbbell is: 50/35 *Flow goes like this: 2 alternating dumbbell snatch, 2 lateral burpees over dumbbell, 4 alternating dumbbell snatch, 4 lateral burpees over dumbbell.. and so on. *Reset at 2 reps for the second amrap. *Dumbbell should be a light weight and you can maintain sets of 10+ unbroken throughout comfortably. *Keep burpees at a sustainable pace. Use step up strategy and really go all out on the last 2:00 each set

Accessory Work:

3 rounds: 10 Bulgarian Split Squats (R/L) 20 Hip Bridges (2 sec pause at the top) 10 Weighted Single Arm Bent Over Rows (R/L) 1:00 Wall Sit Hold

Stretch Sesh!

5 rounds: 5 Thoracic Rotation Stretches (R/L) *https://www.youtube.com/watch?v=C8wzQhlXPx8 10 Rotating Scorpion Stretches

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