10 Mar, 2021
3.10.21
Metcon
In 12 mins complete:
2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom
8 Banded Reverse Flys (2 sec hold at the top)
12 Banded Pull Aparts
Then in the remaining time cycle through:
6/side Alternating Hang DB Snatches
6 Down Ups
12 Shoulder Activations
1 min Assault Bike or Row
2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom
8 Banded Reverse Flys (2 sec hold at the top)
12 Banded Pull Aparts
Then in the remaining time cycle through:
6/side Alternating Hang DB Snatches
6 Down Ups
12 Shoulder Activations
1 min Assault Bike or Row
Metcon
EMOM x 12 mins at 80% effort of:
1. 40 sec Assault Bike
2. 40 sec of Burpees
3. 18 Alternating DB Hang Snatches (50/35 – 35/20 – 25/15)
1. 40 sec Assault Bike
2. 40 sec of Burpees
3. 18 Alternating DB Hang Snatches (50/35 – 35/20 – 25/15)
Rest 4 Mins
Metcon
EMOM x 12 mins at 80% effort of:
1. 40 sec Row
2. 40 sec Box Jump
3. 20 Wall Balls (20/14/10)
1. 40 sec Row
2. 40 sec Box Jump
3. 20 Wall Balls (20/14/10)
Metcon
EMOM x 12 mins:
1. 30 sec Double KB Front Rack Carry
2. 30 sec Ring Plank
3. 30 sec Hollow Hold
1. 30 sec Double KB Front Rack Carry
2. 30 sec Ring Plank
3. 30 sec Hollow Hold
Metcon
Optional Extra Work
Complete 3 sets of:
8 DB Incline Bench Bent Over Rows (T2120)
Rest 30 secs
8 Half Kneeling DB Strict Press with neutral grip (TX120)
Rest 90 secs
Complete 3 sets of:
20 GHD Raises / Ring Hamstring Curls
Rest 30 secs
15-25 GHD Sit Ups
Rest 90 secs
