2021/01/13

General Warm-Up
Warm-up
3 Rounds
1:00 Bike, row, or jump rope easy
15 Banded good mornings
15 Banded pull aparts
15/15 Banded monster walk, lateral only
15 Banded bent over rows

Metcon
Metcon (Time)
For time
3 Rounds
500m Row
25 Kettlebell swings (53lbs/35lbs)
1:30 Plank hold
*Perform a 1.25k/1k air bike instead of the row if an air bike is available.

MINIMAL EQUIPMENT OPTIONS
Row
*400m Run or bike, 30/25 cal
Kettlebell Swings
*Use a dumbbell, perform a bag swing, or perform a prisoner good morning jump

Cool Down / Mobility
Warm-up
3 Rounds of
35 Seated band leg curls
0:45 Foam roll T-spine

Schreibe einen Kommentar