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Metcon

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Workout

Actively RECOVERING

READY

1 Round
- 400M Run
- :20E Single Leg Lateral Line Hops
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’E Lateral Crossover w/Reach (Moving laterally, cross leg over front of other leg and reach towards rear leg)
- 12 Shoulder Taps in Beast Hold
- 12E Dead Bug

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
30:00 Alternating EMOM:
Minute 1: :45 Shuttle Run (2 Cones 30’ Apart)
Minute 2: 60’ Single Arm KB Front Rack Carry + 60’ Single Arm KB Farmer Carry (R) (Moderate Weight)
Minute 3: :45 Bear Crawl
Minute 4: 60’ Single Arm KB Front Rack Carry + 60’ Single Arm KB Farmer Carry (L) (Moderate Weight)
Minute 5: :45 Marching Wall-Sit (Alternate Legs by lifting slightly off the ground quickly)

ADAPTATION

3.) 6:00 Alternating EMOM
Minute 1: :45 Updog to Downdog Transitions (:05 then switch)
Minute 2: :45 Cat/Cow Transitions
Minute 3: :45 Standing Straddle Alternating Toe Reach Transitions (:05 reaching to one foot then switch)

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Thursday, February 17, 2022

Male Clients