Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Across gym
Samson stretch- pigeon L-R side
Walking cross over L-R to a squat
2 Sets
20 banded side steps (moving right)
20 banded side steps (moving left)
10 single-leg glute bridges/leg
Weightlifting
Back Rack Lunge (E2MOM 5 Sets x 4 reps each leg)
Can use DBs as needed
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of: Partner You Go I Go Style
P1 DB Complex RX INT BEG
4 DB 1 Arm situps each arm L-R
4 DB Renegade rows 35/20 30/15 25/10
4 DB Front squat
4 DB Push press
P1 DB Complex RX INT BEG
4 DB 1 Arm situps each arm L-R
4 DB Renegade rows 35/20 30/15 25/10
4 DB Front squat
4 DB Push press
P2 Cals on Echo Bike
INTENDED STIMULUS
Athlete goes unbroken DB Complex
Athlete goes unbroken DB Complex
Cool Down
3 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
:30 pigeon stretch/leg
:30 couch stretch/leg
