Strength
1a) Close Grip Bench (5 x 2.2.2 (10s) Clusters, every 2min)
1b) Banded Pull-apart
In between sets perform 15 Slow and Controlled Banded Pull-aparts
Metcon
12min AMRAP
1 Legless Rope Climb, 15′
12 Alternating DB Snatches (55,35)
200 Meter Run
Rx: 15′ Rope Climb (55,35)
L3: (45,25)
L2: (30, 15) (5 Strict Band Assisted Pull-ups)
L1: (25, 15) (5 Strict Band Assisted Chin-up)
1 Legless Rope Climb, 15′
12 Alternating DB Snatches (55,35)
200 Meter Run
Rx: 15′ Rope Climb (55,35)
L3: (45,25)
L2: (30, 15) (5 Strict Band Assisted Pull-ups)
L1: (25, 15) (5 Strict Band Assisted Chin-up)
Intent: 12 minutes of consistent work using the 200m intervals as “active recovery”. DB Snatches are done ‘open-style’
$ Out
2 Rounds
25 KB Hammer Curls
25 Rollback Tricep Extensions
1 Banded Alphabet on each side
*Weights are intended to be light
25 KB Hammer Curls
25 Rollback Tricep Extensions
1 Banded Alphabet on each side
*Weights are intended to be light