6.5.2021
Warm-up
3:00 - 18:00
3 Rounds
200m Run
15sec Single Leg RDL Iso hold (each leg)
15 Banded Goodmornings
10 Scapular Pull-Ups
10 Kip Swings
20sec Tuck Hang
Metcon
Desperados Waiting for a Train (AMRAP - Rounds and Reps)
Team Workout
25:00 AMRAP
400m Run
200ft Heavy Sandbag Carry *choice on load
10 Dual DB Step-Overs 35/25# (24/20'')
15 Knees to Elbows
Partner 1 Starts on Run
Partner 2 Starts on Carry
Partner 3 Starts on Step-Overs
*goal is to get as many rounds through as a group, you cannot move onto the next station until your partners are out of the way
Goal: 5 Rounds
Open:
50/35# DB's and Toes to Bar
Desperados Waiting for a Train Build (AMRAP - Rounds and Reps)
Team Workout
25:00 AMRAP
400m Run
200ft Heavy Med Ball Carry *choice on load
16 Alternating Step Ups
15 Anchored Toes to Bar or Sit Ups
Cool Down/Stretch
1min Dragon Pose
1min Lizard Pose
1min Half kneeling Hamstring stretch
1min pigeon pose
*go through on right then on left
3min Seated Straddle
3min Saddle Pose
Accessory Work
Metcon
3 Sets, Superset
15 Hip Extensions
12-15 Ring Hamstring Curls
