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Metcon

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Workout

BURN

Register now for the Nutrition Lunch and Learn April 30th 11:30AM https://www.modus-energy.com/LNL Exciting news!! We were nominated for San Diego's Best Health and Fitness Club. If you could find it in your hearts to vote for us, the ATR team and I would be extremely grateful! Here is a quick link https://uniontrib.secondstreetapp.com/2022-San-Diegos-Best-Readers-Poll/gallery/?group=408702 (San Diego Fun/Life -> Health and Fitness Club). Murph is coming up! If anyone is interested and we get at least 7 people that would like one, we can get a deal on Bear Komplex weight vests for $100 (normally $139) without the plates (weights). Let me know if you are interested.

READY

1.) 1 Round (0:00-8:00)
- 2:00 Row
- 20 Band Pull Aparts
- 20 Banded Good Morning
- 10E Alternating Shoulder Taps in Plank
- 8E Lateral Lunge

* With whatever time is left of the 10:00, brief E.S.D and demo any movements.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
Every 5:00 for 6 Rounds (8:00-38:00)
- 100M Row SPRINT
- 200M Row (Moderate)
- 8E Box Step Up w/DB (Perform all reps on one leg before switching) (One Light/Moderate DB)
- 8 Pike HSPU off Box (Substitute for Pike Push-Ups OR Seated DB Z-Press)
- EASY Active Row after finishing HSPU.

* Allow 4:00 to transition into Adaptation.

ADAPTATION

3.) 4:00 EMOM (42:00-46:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :20E Thread the Needle
Minute 4: :45 Puppy Pose

Whiteboard:

Thursday, April 21, 2022

Male Clients