Thursday August 22nd, 2019
CORE ALL: Metcon (No Measure)
After 3 min on Machine of choice
2 Rounds of "BIG PLANK PROGRESSION" :30 Push up Plank :30 Elbow plank :30 Left side plank :30 Right side plank :30 Elbow plank :30 Push up plank
* Rest 1 min between rounds. All done together on a running clock
Metcon ALL: Metcon (AMRAP - Reps) Every 4 Min For 16 Min Run 400 Meter Max Db Box step (24"/20") (50/35#)
No "programmed" rest.
At start of new 4 min you will stop box step ups and complete run again.
Pick a box size and Db weight that allows us to stay moving.
Focus on driving through heals on step ups.
BURN that Booty
ALL: Metcon (AMRAP - Reps) Every 4 min for 16 Min Sled run 190 Meter (empty) (end of Driveway) Max Sandbag Cleans (challenging bag) *Medball clean for Life track
Looking for 2 min max on Sled push. Adjust length if taking longer.
Cooldown ALL: Metcon (No Measure) 2 Min Prone Cobra stretch 2 Min Hamstring smash on Bar (per side) 2 Min pigeon stretch