Warm up:
1x8@40-50%1RM
Working Set (Every 2:30 x 3)
3x10 Backsquats at 65% of 1RM
Accessory work: 2 Rounds
E3MOM x 2
15 Sumo Kettlebell Deadlift (24/16kg)
30 sec per side Isometric Lunge (Bodyweight)
50 Plate Russian twist (15/10)
5 Rounds:
1 Minute Max Calorie Bike
1 Minute Max Burpees
1 Minute Max Toes to bars
-Rest 1 Minute-
Try for as many reps as possible.
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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