Warm Up: For time: 50 Back Squats @ 20/15 kg 50 Front Squats @ 20/15 kg 50 Overhead Squats @ 20/15 kg Strength: Bulgarian Split Squat 5-5-5-5-5 Monkey Bar Traverses : 3x Max Rep MetCon 3 rounds for time of: Run 400 m 21 Kettlebell Swing (Russian)s 15 Push-ups 9 Box Jumps, 24/20 in 1a. Wrist Pushups 1b. First Knuckle Raise 2a Cup and Saucer 2b. Standing Weighted Dislocate 2c. Chest to Floor Dislocate 3. Dragon Flag 3/5 or Scoop 3 x 60s 4. Planche Leans 3x5 (5 second hold) 5. Manna Wall Press/Middle Split Hold/Back Support 3x5 or 3x60s 6. Chest to Wall HS / Pike HS 7. Kick Ups to Wall / Free
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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