Saturday 9.5.20

METCON

30:00 at an Aerobic Pace
Row or Bike 3:00
30 Anchored Sit-Ups
12 Bent-Over Barbell Rows

Notes:
Move at a steady pace and aim to get 4 or more rounds of this circuit.
Bike/Row:  Track your meters each interval and try to hold steady or gradually increase your distance per round.
SU: No Abmat, maintain back extensions and try to lightly touch the floor at the bottom. If you’d like to weight this movement rack a DB as seen in the video below. Scale the volume to 20 reps if 30 is too much.
BOR: Use a supine or prone grip, whichever you prefer. Each rep starts on the floor, no touch and go. Weight may be progressive or across.

STRENGTH

A1: Dumbbell Windmill 3x8e
A2: DB Biceps Curl 3×8-12e

Notes:
WM: 3↓-1-3↑-1 tempo. Perform your non-dominant side first and don’t put the dumbbell down between sides.
BC: 2↑-1-2↓-1 tempo

WARM-UP

2-3 Rounds
6 Prone Snow Angels
12 Alt Reverse Lunges
12 Quadruped Shoulder Taps
6 Hand – Release Push-Ups

STRENGTH

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push-Ups (or SA Press/PP)
3 x 5 – 15 Reps

METCON

EMOM 15:00
A. :30 Mountain Climbers
B. 12 Alt DB Snatches
C. 12 Sit-Ups