Sunday
Warm-up
Warm-up
2 ROUNDS (12 MIN CAP)
10 Cat Cows
5/5 Moose Antlers
10 Rocking Wrist Extensions
5/5 Wrist Around the Worlds
10 Cat Cows
5/5 Moose Antlers
10 Rocking Wrist Extensions
5/5 Wrist Around the Worlds
Into…
EMOM x 8 MINUTES (:45 ON / :15 OFF)*
MIN 1 – Sumo Stance Good Morning → Sumo Stance Air Squats
MIN 2 – KB Deadlift → Russian KB Swings
MIN 3 – KB Upright Row → KB Around the World
MIN 4 – Barbell Elbow Punches → Barbell Strict Press
*After a full round (4:00), progress into the next set of movements denoted by the arrows.
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS*
AMRAP x 6 MINUTES
16 KB Swings (53/35)|(35/26)
12 Sumo Deadlift High Pulls (75/55)|(65/45)
8 Thrusters
AMRAP x 6 MINUTES
16 KB Swings (53/35)|(35/26)
12 Sumo Deadlift High Pulls (75/55)|(65/45)
8 Thrusters
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG KB: (24/16)|(16/12)
KG BB: (35/25)|(30/20)
Cool Down
Warm-up
FOR RECOVERY
1:00 Hurdler Hamstring Stretch (R)
1:00 Hurdler Hamstring Stretch (L)
1:00 Laying Banded Hamstring Stretch (R)
1:00 Laying Banded Hamstring Stretch (L)
1:00 Hurdler Hamstring Stretch (R)
1:00 Hurdler Hamstring Stretch (L)
1:00 Laying Banded Hamstring Stretch (R)
1:00 Laying Banded Hamstring Stretch (L)
(No Measure)
