Metcon - Accessory

Tuesday, April 7, 2020

Home Gym

1300

Warm-up

Stretching:

1 Minute Floor Slides
1 Minute Shoulder Stretch
1 Minute Tricep Stretch

Warm Up:

1 minute – Quick Feet – every 10 seconds do a burpee
1 minute – Bear Crawls
1 minute – Arm Circles
1 minute – Cuban Press
1 minute – Quick Feet – every 10 seconds do a burpee
1 minute – Table Top stretch
1 minute – Standing Single Arm Shoulder Swimmer
1 Minute – Push Up + Pike Push Up

Metcon

Metcon (Time)

"Strict JT"

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
      (or Seated Strict Press/Pike Push Ups)
Strict Box Dips
Strict Push-Ups

I scaled this to 15-9-6 box HSPU
I scaled this to 9-6-3 ring dips
I did the push-ups Rx

Round 1 - 4:16
Round 2 - 8:30 (4:14)
Round 3 - 11:10 (2:40)

Accessory Work

Three sets of:
Reverse Snow Angels (10 Reps )
20 Sec Rest
Shoulder Pendulums (10 Reps)
(5 each direction – 10 each arm)
20 Sec Rest
Prone Y Raise  (10 Sec)
20 Sec Rest