A. Bulgarian Split Squats
4×1 0-12 Per side; body weight only or light weight DB farmers hold
B. Top to Top Alternating DB Bench Press
4x 10 -12 per side
M;
4 Min AMRAP
1 Shuttle Run (length of gym down and back)
10 Sit Ups
10 Gorilla Rows 35/20
rest 1 min
4 Min AMRAP
1 Shuttle Run (length of gym down and back)
10 Goblet Squats 35/20
10 Push Ups
rest 1 min
4 Min AMRAP
1 Shuttle Run (length of gym down and back)
10 Box Step Ups 24/20
Program Notes:
Today is a stand alone full body workout consisting of multiple functionail body building style moves. Anyone looking for some
extra muscle work or accessory pieces will benefit. If you are looking for an active recovery day prioritize tempo, movement quality and light weight.
The metcon is 3 seperate 4 min AMRAPs. You only get 1 min between each so pace aggressively but consider your pacing on the entirety of the piece as opposed to
3 intervals.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Most can do this RX but consult your coach for individual scaling options.