12.27.19
Metcon
15/12 Cal Row
1 min/side Couch Stretch
Then compete 2 sets of:
10 Step Banded Monster Walk Complex: Froward, Backward, Left Right)
5 Banded Squat Holds (5 sec at the bottom of squat)
10 Banded Pull Downs
10 Banded Upright Rows
10 Banded OH Tricep Press
5 No Jump Burpees
1 min/side Couch Stretch
Then compete 2 sets of:
10 Step Banded Monster Walk Complex: Froward, Backward, Left Right)
5 Banded Squat Holds (5 sec at the bottom of squat)
10 Banded Pull Downs
10 Banded Upright Rows
10 Banded OH Tricep Press
5 No Jump Burpees
Metcon (Time)
AQAP complete 3 rounds of:
30/24 Cal Row
30 Wall Balls (20/14)
30/24 Cal Row
30 Wall Balls (20/14)
Time Cap: 10 mins
Rest 5 Mins
Metcon (AMRAP – Reps)
AMRAP x 10 mins:
4-8-12-16-20…etc
Alternating DB Snatch (35/20)
2-4-6-8-10-12…etc
Burpee Box Jump (24/20)
4-8-12-16-20…etc
Alternating DB Snatch (35/20)
2-4-6-8-10-12…etc
Burpee Box Jump (24/20)
Rest 5 Mins
Metcon
AMRAP x 10 mins (for quality):
10 DB Plank Rows (25/15)
10 Alternating V-UPs
15 sec L-Sit Hang on Bar
10 DB Plank Rows (25/15)
10 Alternating V-UPs
15 sec L-Sit Hang on Bar
Esure that this metcon is performed last. Een if you have to split up athetes for the first 2 metcos,this should be donw after thse first 2 are completed.