Thursday December 19, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
10/10 Lateral Leg Swings
10/10 Front/Back Leg Swings
10/10 Lunge + Twist
10/10 Half Kneeling Bottoms Up KB Press

Sumo Deadlift (12 x 3 @ 50-60% Every 30 Sec)

This is for speed. It should feel light and fast. Knees should point the same direction as your toes. Toes should point out 10-20 deg.

Metcon (Time)

500m Row
50 Air Squats
400m Row
40 Ab-Mat Sit Ups
300m Row
30 Push Ups
200m Row
20 Lunges/Leg
100m Row
10 Burpees
**20 Min Time Cap**

Sub with Assault Bike Calories 21-18-15-12-9.

Variation 1:
400-350-300-200-100m
40-35-30-20-10

Variation 2:
350-300-250-200-100m
35-30-25-20-10