1v1
Warm Up/Mobility
Warm-up
9 Minute AMRAP
30 sec slow,Cardio, 20 sec moderate cardio, 10 sec fast Cardio
5 bird dogs (each side)
5 Banded Good Mornings
5 single leg RDLs (each side)
5 Deadlifts (empty bar – build across sets)
30 sec slow,Cardio, 20 sec moderate cardio, 10 sec fast Cardio
5 bird dogs (each side)
5 Banded Good Mornings
5 single leg RDLs (each side)
5 Deadlifts (empty bar – build across sets)
1 Set: (at workout pace)
6/4 Calorie Assault Bike 10/7 cal row
2 Deadlifts (at workout weight 185/125)
Metcon
Metcon (Time)
3 sets
3 Rounds
14/12 Calorie Assault Bike (OR 20/16 Calorie Row) (OR 200 m Run)
11 Deadlifts (185/125)
-Rest 1:1 between sets-
3 Rounds
14/12 Calorie Assault Bike (OR 20/16 Calorie Row) (OR 200 m Run)
11 Deadlifts (185/125)
-Rest 1:1 between sets-
Time Cap 5:00/Set
Scaling Option
2 sets
3 Rounds
14/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike) (OR 150m Run)
11 Deadlifts (155/105)
-Rest 1:1 between sets-
Scaling Option
2 sets
3 Rounds
14/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike) (OR 150m Run)
11 Deadlifts (155/105)
-Rest 1:1 between sets-
Accessory
Metcon
3-5 Rounds
100’ Single Arm Overhead Walk (70/50)
10 Deadbugs (each side)
100’ Sandbag Bearhug Carry (150/100) (OR Front Rack Hold 185/125)
100’ Single Arm Overhead Walk (70/50)
10 Deadbugs (each side)
100’ Sandbag Bearhug Carry (150/100) (OR Front Rack Hold 185/125)
Finisher
Metcon
3 rounds:
10 Bulgarian Split Squats (Each Side)
20 Glute Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
10 Bulgarian Split Squats (Each Side)
20 Glute Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
Post Workout Mobility
1:00 Couch Stretch (Each Side)
2:00 Child’s Pose
2:00 Child’s Pose
Banded Hip Activation