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Saturday, May 16, 2020


Warm Up

3 Rounds: 50 Single Unders or 30 Jumping Jacks 10 Tempo Squats with :30 deep Squat Hold on last rep

Metcon

3 Sets:

Buy In: 800m Run

then AMRAP 4 Minutes 40 Double Unders or 30 Plate Hops/Jumping Jacks 20 Jumping Air Squats -Rest 1 Minute b/t sets- *Start each amrap where you left off.

WORKOUT STRATEGY:

· First, run 800m then AMRAP workout for 4 minutes. Rest 1 minute after AMRAP is complete then begin next set with 800m buy in again but start AMRAP where you left off.

· Double unders are ideally unbroken throughout the entirety of the workout. You can sub 60 single unders for double unders if needed.

· Jumping air squats are going to get difficult! Try to keep them unbroken. If you take a break, keep it quick!

· Start each amrap where you left off so that you have a running total of rounds + reps.

Metcon Advance with Some Equipment

3 Sets:

Buy In: 800m Run AMRAP 4 Minutes 40 Double Unders 10/10 Single Arm Thrusters (Right Arm/Left Arm) -Rest 1 Minute b/t sets- *Start each amrap where you left off.

WORKOUT STRATEGY:

· First, run 800m then AMRAP workout for 4 minutes. Rest 1 minute after AMRAP is complete then begin next set with 800m buy in again but start AMRAP where you left off.

· Double unders are ideally unbroken throughout the entirety of the workout. You can sub 60 single unders for double unders if needed.

· You can start on either arm for the thrusters, but you must complete 10 reps on that arm before switching to the other arm.

· Start each amrap where you left off so that you have a running total of rounds + reps.

Accessory Work

3 Rounds: 15 Single Leg Hip Bridges (R/lL) 10 Lateral Box Step Ups (R/L) 10-15 Chin Ups or Rows (R/L)

1:00 minute of Alt. V-Ups

Stretch Sesh!

https://www.youtube.com/watch?v=nFo5dOhlYUw&t=1046s

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