A. Core Circuit Work:
3 Sets:
Abs – Weighted Overhead Sit Ups – 15 Reps, 25/15
Lower Abs/Hip Flexors – Hanging Leg Raises, 15 Reps
Obliques – Back Scratchers – 30 Reps
Low Back – Back Extensions – 10 Reps
Transverse abdominis – Ab Rollouts – 5-10 Reps
M:
5 Rounds for time
10/8 Cal Bike
10 Inverted Row
10 HR Push Ups
Program Notes:
“We are starting the day off with a core circuit which independently targets the 5 areas that make up the “”core”” . Then we have a simple 5 round metcon with upper body push and pull. “
This whole day is just a solid, simple workout. Show up and work hard! Then resume the normal workout week feeling good on Monday.
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.
RX+: look for ways to add weight
Intermediate, scaled, beginner: Scale movements indidvidually based on need