Announcement
Happy Birthday Gabe Delena and Kris Bryant!!
Workout – Metcon (Time)
GREG MADDUX
4 sets (1 Set every 6:00)
Run 200m
20 Pullups
15 Handstand Push-Ups
Run 200m
TARGET SCORE
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Scaling Option
4 sets (1 Set every 6:00)
Run 200m
20 Ring Rows
15 Push-Ups
Run 200m
Accessory – Warm-up (No Measure)
Single leg DB Romanian Deadlift
4 sets: 10 Reps (each side)
*Build to a moderate/heavy weight, stay the same or build across sets
Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.