1 more day..
Warm Up/Mobility
Warm-up
Metcon
Metcon
EMOM 20
Minute 1: 20 Sit Ups o
Minute 2: 5 Burpee Pull Ups
Minute 3: 5 Power Cleans 125/95
Minute 4: 15/10 Cal Row
Minute 1: 20 Sit Ups o
Minute 2: 5 Burpee Pull Ups
Minute 3: 5 Power Cleans 125/95
Minute 4: 15/10 Cal Row
Don’t Work more than :40 per minute
Finisher
Metcon
3 sets
20 hip ext with 2 second pause at top
50’ banded lateral side step both ways
50’ banded monster walk forward and backward
20 sumo banded good morning
20 front foot elevated step back lunge
-Rest as needed-
4 sets
8 tempo bench (4:0:3:0) (light/moderate)
8 tempo strict chin up
-Rest as needed-
4 sets
12 bench presses (185/115)
12 strict chin up
-Rest as needed-
10 sets
15 seated row (light/moderate)
15 push ups
20 hip ext with 2 second pause at top
50’ banded lateral side step both ways
50’ banded monster walk forward and backward
20 sumo banded good morning
20 front foot elevated step back lunge
-Rest as needed-
4 sets
8 tempo bench (4:0:3:0) (light/moderate)
8 tempo strict chin up
-Rest as needed-
4 sets
12 bench presses (185/115)
12 strict chin up
-Rest as needed-
10 sets
15 seated row (light/moderate)
15 push ups
Post Workout Mobility
1:30 Pigeon Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)