Home Gym
1030
Warm Up
Hip Hammy
Wrist Mobility
Kip swings
Scap pull-ups
Pull-up Challenge - 4-3-3-3-2
With core activation every other minute
Jump rope drills
Metcon
AMRAP 5
10 KB Goblet hold reverse lunge (15#)
30 DU
rest 2 min
AMRAP 5
15 Abmat sit-up
10 HRPU
rest 2 min
AMRAP 5
10 Burpee
15 Air Squat
This metcon opened up OK, but I was struggling with my double unders. It took me multiple sets to get through 30 reps. I did finish 2 rounds + 30 reps under the cap and finished the round with another 10 double unders after time was called.
The abmat sit-ups and HRPU was my best effort. I got 4 rounds + 0 reps. That is 60 sit-ups and 40 push-ups.
The burpees and air squats was my toughest effort. I got 2 rounds + 6 reps. I was fairly relieved when time was called and had no interest in finishing the round.
Programming was adapted from CFG for 11.1.20.
No comments:
Post a Comment