26 May 22

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Shoulder Press (SP 8@65%, 8@70%, 8@75%, 8@80%)
Metcon (4 Rounds for reps)

4-2:30 Rnds w/ 1:00 Rest of:

200M Run
5 Pull Ups
10 Push Ups
15 AirSquats

* For each Round, log the rep count of your AMRAP

Extra Credit
Row-ling (AMRAP – Reps)
10 Rounds of:
100M RowIf you land on 100M, give your opponent 3 Burpees (and 3 points)
If you land above 100M, give yourself 1 Burpee (and 1 point) for each meter over 100…104M = 4 Burpees/ Points
If you land under 100M, give yourself 2 Burpees (and 2 points) for each meter under 100…95M = 10 Burpees/ Points

YOUR score is the number of Burpees/ points you receive during the 10 rounds…points are not good in this version of bowling 😉

Place your opponents name in the comments 🙂

10 Min Quick Body Stretch (Time)

To be completed after workouts ONLY…when you are super warmed up 🙂

:30 Roll each ankle
:30/:30 Calf Stretch/Soleus Stretch, each leg
:60 Hamstring Stretch (touch ground w/ straight legs)
:30 Quad Stretch (pull foot behind body and up), each leg
:30 Lateral Lunge, each side
:30 Pigeon Stretch, each side
:30 Post Lat Stretch (lean left side of body against post, reach opposite arm OH and pull on post) each side
:30 Post/Doorway Stretch (pec) each side
:30 Neck & Head roll, each direction

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