Metcon
“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Intent: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type workout. Go light.
$ Out
Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns