4. Movement Prep/Activation and Increasing Heart Rate
8-12 minutes moving through:
1:00 Echo Bike (moderate)
10 Single Arm Suitcase Deadlift (each arm, moderate)
10 Single Arm Hang Clean and Press (each arm, moderate)
-Then-
Warm Up to workout weights.
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 8/10 RPE
10 Barbell Front Rack Step Ups @ 8.5/10 RPE
*10 Weighted Hip Extension with :10 hold on last repetition after each set
Metcon
5 sets (3 min cap each set)
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2x50/35)
9 Dumbbell Hang Cleans (2x50/35)
6 Dumbbell Shoulder To Overhead (2x50/35)
-rest 1:1 b/t sets-
Scaled:
5 sets
12/10 Calorie Echo Bike
12 Dumbbell Deadlifts (2x40/25)
9 Dumbbell Hang Cleans (2x40/25)
6 Dumbbell Shoulder To Overhead (2x40/25)
-rest 1:1 b/t sets-
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