About Video

Isometric Trunk-Metcon II

Walk, Run or Bike 5 min
General Range of Motion Warm-up


A1. Pause Step back Lunge 4×8; Pausing :02 at the bottom
A2. Leg Levers 4×8 (Military 3-count)
A3. Reverse Bridge 4×8; Pausing :02 at the top
A4. Bird dogs 4×8 (both sides counts as one) *Focus on balanced movement
Rest :30 and then repeat

B. 8 minutes of :30 sprinting followed by :30 of walking.

General mobility

What you need for the workout:
No equipment needed

Workout Goals:
To learn or reset your proper movement patterns and to build work capacity and trunk strength.


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