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Wednesday, June 3, 2020


Warm Up

3 Rounds: 1:00 Single Unders or Jumping Jacks 30 Flutter Kicks :30 Handstand Hold or Plank Hold

Metcon

10 Rounds: 6 Close Grip/Diamond Push Ups 12 Supermen 18 Chair Dips 24 Double Unders or 30 Plate Hops/Jumping Jacks

WORKOUT STRATEGY:

· This workout is meant to be close to unbroken sets at each movement throughout the entirety of the workout.

· Try to reach good range of motion on the chair dips. You may need to break these up, but keep the rest quick.

· If you don't have double unders, sub 45 single unders or 30 plate hops/jumping jacks.

Metcon Advanced with Some Equipment

10 Rounds For Time: 6 Strict Handstand Push Ups 12 Supermen 10/10 Dumbbell Shoulder to Overhead 50/35 30 Double Unders

WORKOUT STRATEGY:

· This workout is meant to be close to unbroken sets at each movement throughout the entirety of the workout.

· If you don't have handstand pushups, sub 10 close grip/diamond push ups

· Complete 10 DB shoulder to overhead on each arm. These can be a strict press, push press, or push jerk.

· If you don't have double unders, sub 45 single unders or 30 plate hops/jumping jacks.

Accessory Work

3 Rounds 10 Standing Arnold Press (each side) 30 yd Overhead Single Arm DB Hold (each side) 15 Single Leg Glute Bridge (each side)

Stretch Sesh!

3 Rounds:

2:00 Pancake Stretch 2:00 Frog Stretch

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