07 June 2022

METCON

Workout

AMRAP 10
4 Rounds
20 jumping squats
10 HR push ups
50 DU / 100 SU

*Max distance row in remaining
time

2 mins rest

AMRAP 10
20 Hollow Rocks
20 SL Glute Bridge (e/s)
20 db bicep curls(light weight)

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Back Squat X 6
SL Hip Thrust X 8 (e/s)

Then

Every 3:30 mins X 3 complete:

BB Bent Over Row x 6-8
Upright Row (KB) x 8-10

AMRAP 7

20 cals
10 DB push press (2 x DB)

GYMNASTICS

Workout

EMOM:
1. 4 Tempo pull ups
2. 10 Hollow plate raises
3. Max C2R pull up hold
4. 10s PVC hollow + 10s PVC Arch
5. Rest
(20 mins)

Prehab:
12 x Prone scapular raise
12 x Side lying DB ER
(2r)