PERFORMANCE & FITNESS
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
Against a 5-minute running clock…
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time
Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.
Couple stretches.
Right into it.
One of three people going
20 cal stationary Bike or 20 cal row
370m run
Burpee box jumps (20” tire)
25/23/23/20/21
WU + some shoulder rehab/mobility drills thanks to Bethanycf
A. 4 Sets
Bench Press @ 2011 x 4 – 65#, 85, 105, 110
Wide Stance Good Mornings x 8 – 45#, 65, 75, 80
Banded Rev Hypers x 16/leg
B. Against a 5 min running clock w/ 2 min rest between sets
3 Sets
15 Cal AB – 1:28 / 1:21 / 1:22
400m Run
Max Burpee Box Jump Overs in remaining time – 11 / 12 / 12
AB+Run times – 3:52 / 3:44 / 3:48
Nice work today! I was planning on adding bench or strict press to that metcon as well. That’s my workout tomorrow.
M55
Subbed 29 calorie row
8-8-6-6-7
35
Yesterday’s workout
Nate: done with 2 strict c2b and 2 strict ring dips
Lsit presses with 44 lb kb
80 lb kbs
15+2
B. Done
Time for some college football!
3 rounds (then off to soccer!)
16 / 15 / 15