rough riders; mount up
Warm-up
Warm-up
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
Deadlift (6×1)
Pre-MetCon Warm-up
Warm-up
2 Sets:
1:00 Row
20 Alt. Leg V-Up
10 Inchworm w/Push Up
5 Lateral Jump Over Rower
1:00 Row
20 Alt. Leg V-Up
10 Inchworm w/Push Up
5 Lateral Jump Over Rower
1 Set: (at workout pace)
5/4 Calorie Row
4 GHD Sit Ups
3 Burpee over rower
Metcon
Metcon (Time)
3 Sets
30/24 Calorie Row
20 GHD Sit Ups/35 V-Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-
30/24 Calorie Row
20 GHD Sit Ups/35 V-Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-
*Sub 250m Run or 125 Double Under for Row.
Accessory
Metcon
3 Sets:
Minute 1: Max Leg Lift with Hip Dip (switch sides at 30 seconds)
Minute 2: Max Alternating Crab Toe Touch (each leg counts as a rep)
Minute 3: Max Plank Jacks
Minute 4: Max Hollow Hold (1 seconds = 1 rep)
Minute 5: Rest
Minute 1: Max Leg Lift with Hip Dip (switch sides at 30 seconds)
Minute 2: Max Alternating Crab Toe Touch (each leg counts as a rep)
Minute 3: Max Plank Jacks
Minute 4: Max Hollow Hold (1 seconds = 1 rep)
Minute 5: Rest
1@6/10
1@7/10
1@8/10
1@9/10
1@10/10