Metcon
Metcon (No Measure)
2×2
1:20 ON/:40 OFF
Station 1
:30 Sledge Hammer Hit R
:20 Alt Jumping Lunge Holding Hammer
:30 Sledge Hammer Hit L
Station 2
Int 1: Banded Pull-Ups
Int 2: Toe To Ring
Station 3
8 Bench Leg Lifts + Hip Pop
10 Push Up (Hands On Bench) (Rx+ Regular Push-Ups)
Station 4
AMRAP
10 KB Swings
10 KB Goblet Squats
Bike Sprint In RT
fAbtastic – Abs & Booty Class (5:30pm)
Metcon (No Measure)
3-4 Sets (10-12 mins)
10/10/10
Elevated (feet on rogue blocks) SL Glute Bridges R
Then L
Then Both Feet
*add weight if able!
12-15 Hanging Straight Leg Raises (on bar or rings)
3-4 Sets (10-12 mins)
10 KB Power Clean to Reverse Lunge R
Then L
5 Core Complex – tuck crunch + V-up + SL V-up R + SL V-up L (4 reps = 1 complex, do 5 each time)
Booty Finisher
50 Banded Side Steps
50 Banded Good Mornings
50 Frog Pumps
