Friday
Warm Up/Mobility
Warm-up
25′
Zombie Walk
Quad Stretch
Figure 4 Pulls
Inchworms
Grapevine
Zombie Walk
Quad Stretch
Figure 4 Pulls
Inchworms
Grapevine
Metcon
Metcon (Time)
4 Sets
500 M Row
:30 Rest
400 M Run
:30 Rest
500 M Row
:30 Rest
400 M Run
:30 Rest
Finisher
Metcon
8-6-6-4 Bench press (build to challenging weight for each set)
3×8-12 bottoms up KB press (moderate) (each side)
3×25 banded seated rows
3×8-12 bottoms up KB press (moderate) (each side)
3×25 banded seated rows
Metcon
3 Rounds
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
15 Single Leg Glute Bridge (each side)
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
15 Single Leg Glute Bridge (each side)
Post Workout Mobility
2:00 Frog Stretch