12 May, 2021
5.12.21
Metcon
15/10 Cal Row or 10/8 Cal Assault Bike
1 min Plank Shoulder Taps
1 min/side Single Arm Half Get Ups
1 min Scapula Push Ups
1 min Close Grip Bench Press (T30X1)
1 min Plank Shoulder Taps
1 min/side Single Arm Half Get Ups
1 min Scapula Push Ups
1 min Close Grip Bench Press (T30X1)
Bench Press (Complete 4 sets of: 3-3-3 (Rest 2 mins))
Perform 3 reps then take 10-15 secs and perform another 3, then take 10 – 15 secs again before performing the final 3 to finish 1 set.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
30/24 Cal Assault Bike or 500/400m Row
30 DB Reverse Lunges (50/35)
20 Push Ups
30/24 Cal Assault Bike or 500/400m Row
30 DB Reverse Lunges (50/35)
20 Push Ups
Metcon
In Class Extras
Complete 3 sets of:
8-12 Seated Hammer Curls
8-12 DB Supine Triceps Extensions
Rest 1 min
Metcon
Optional Extra Work
Complete 3 sets of:
10/side Single Arm DB Incline Bench Press (neutral to pronated) down in 2 secs
10/side Single Arm DB Chainsaw Rows
Rest 90 secs
Complete 3 sets of:
15 DB Reverse Flys