8/15 Monday
Warm-up
Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers*
5 Tempo "Perfect" Empty Barbell (FS or BS) (3:1:2:1)
5 Lateral Box Step Ups (each side)
5 Russian baby makers*
5 Tempo "Perfect" Empty Barbell (FS or BS) (3:1:2:1)
*Squat – feet straight, Hand on top of feet, Elbows deep in hip area,
Strength
10:00 Cap
Back Squat (5×3)
Building 65% ending with 85%
Pre-MetCon Warm-up
10:00 Warmup
Warm-up
3 Sets
1:00 Row
10 Hand Release Push Up
20 Alt. Leg V-Up
10 Kip to Swing
1:00 Row
10 Hand Release Push Up
20 Alt. Leg V-Up
10 Kip to Swing
1 set (at workout pace):
2 Dumbbell Floor Press (at workout weight)
3 Toes to Bar
Metcon
12:00 Cap
Metcon (Time)
10 rounds
10 Dumbbell Floor Press (2×50/35)
10 Toes to Bar
10 Dumbbell Floor Press (2×50/35)
10 Toes to Bar
Finisher
Metcon
2 Sets (Not For Time:)
25 Ab Mat Sit Ups
30 Second Plank with Shoulder Taps
20 Seated Russian Twist
Post Workout Mobility
2:00 Pigeon Stretch (each side)
2:00 Couch Stretch (each side)
2:00 Couch Stretch (each side)