Warm-Up
2 Sets, For Quality
400m Run or 1:30 Bike
:15secWall Lean March
METCON
"Badfish"
Every 10:00 Minutes, 3 sets:
800m Run
40/28 Cal Echo or 45/33 Cal Assault Bike
200m Run Sprint
***Alternate Variation for Weather***
"Goodfish"
Every 10:00 Minutes, 3 Sets
Shuttle Run (12 x 7.5m)
40/28 Cal Echo or 45/32 Cal Assault Bike
Shuttle Run (8 x 7.5m)
20/14 Cal Echo or 22/16 Cal Assault Bike
Shuttle Run (4 x 7.5m)
Core Finisher
8:00 for Quality
5 Hollow Roll to V-Up *over and back is 1 rep
10 Plank Hip Twists *over and back is 1 rep
Recovery
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00Saddle Pose
Optional Accessories
Part A) Press to Handstand Progression
*Watch the video and work to the most challenging point and part of the progression you can there
**L-Sit to Hip Lift would be great to see
Part B) 5 Minute AMRAP:
10 Alt V-Ups
:20 Hollow Rock
:30 Plank Hold
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