Metcon - Accessory

Thursday, April 2, 2020

Home Gym

1230 with Ratna

Warm Up

1 min face down scorpion
1 min face up scorpion
1 min leg hug
1 min quad stretch

then

4 rounds of
5 lunge hamstring
4 single leg jumps
3 slow push-up
2 down dog / up dog
1 turkish get-up each arm

Metcon

12 minute AMRAP

3 burpees
6 hang power cleans
12 alternating reverse lunges

I scaled to burpees instead of devil's press, used 65# for hang power cleans and a 14# med ball for the lunges.  I managed 7 rounds plus 1 rep.

Accessory

Every 60 seconds, for 12 minutes (4 sets of each):
Station 1 – Romanian Deadlifts x 10 reps @ 3011
Station 2 – Loaded Hip Thrusts/Glute Bridges x 15 reps @ 20X1
Station 3 – Prone Trap Raise x 20 reps

I did 3 sets of each with 65# load and good tempo.