Spiderman Walk
High Knees
Butt Kicks
Side Shuffle
Lateral Walking Plank
Bear Crawl
Handstand Hold
Then complete 2 sets of:
10 Banded Pull Downs
10 Reverse Flys to External Rotation to Y Stretches
Lift to 1 sec pause 3" off of ground , then pause 1 sec at the knee, then pause for 1 sec at mid thigh, then complete second pull.
2 Power Cleans at 80-85% of 1RM
Rest 1 min
1 Power Clean + 3/side Front Rack Reverse Lunges
Rest 1 min
1 Power Clean + 3/side Overhead Barbell Reverse Lunges
Rest 2 mins
We are working with a descending pyramid on the Cleans and Lunges. Your Power Clean should be around 80-85%, then during the rest adjust your weight so that you can perform the Power Clean and FR Lunges.
Do the same for the Power Clean and OH Lunges.
6 Burpees Box Jumps (30/24)
35/30 – 25/20 – 15/10 Row
6 Burpee Box Jumps (30/24)
Rest 1 min between rounds, 2 mins between triplets
Then go directly into 3 sets of:
50 DUs / 75 Singles
15/10 – 25/20 – 35/30 Row
50 DUs / 75 Singles
Rest 1 min between rounds
For the first triplet you complete 6 Burpee Box Jumps, 35/30 Calorie Row then 6 Burpee Box jumps. Rest 1 min. On the second set complete 6 Burpee Box Jumps, 25/20 Calorie Row, 6 Burpee Box Jumps. rest 1 min. Etc…rest 2 mins at the end of the 3rd set and then move directly to the next triplet.
This is a high intensity metcon!!!! Push as hard and get as far as you can in the 20 mins.