NO LIFTS TODAY.
METCON:
AMRAP 18 Minutes
5 Shuttle Run (50ft)
6 Power Snatches (95/65)
7 Toes to Bar
Minimum Rounds before Scaling: 9 rounds
SCALED:
AMRAP 18 Minutes
3 Shuttle Run (50ft)
4 Power Snatches (95/65)
5 Toes to Bar
Sandbag Hold
3 Sets
1:00 Sandbag Hold
*Rest 30 seconds in between sets.
METCON: 4 Sets 20/16 Calorie Echo Bike 20 Goblet Squats (53/35) 20 Box Step Ups (20) -rest 1 minute b/t sets- Time Cap each set: 4...
Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf...
Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 10 Jeffersons...
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