13 Oct, 2021
10.13.21
Metcon
In 10 mins complete:
50 DUs / 100 Singles
Complete 2 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Pull & Rotate
50 DUs / 100 Singles
Complete 2 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Pull & Rotate
Then complete 2 sets of:
10 Straight Leg OH Plate Crunches
10/side DB Plank Row
10 Narrow Push Ups
Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 mins:
2-4-6-8-10-12…etc
Burpees
T2B / Hanging Knee Raises
25 DUs / Singles
2-4-6-8-10-12…etc
Burpees
T2B / Hanging Knee Raises
25 DUs / Singles
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
15 DB Reverse Flys
10 Prone WTYs on the floor
In the time remaining complete 2-3 sets of:
15 DB Reverse Flys
10 Prone WTYs on the floor
Metcon
Optional extra Work
Every 2 mins x 16 mins (8 rds):
2 Squat Cleans + 1 Hang Squat Clean
Rds 1-4: 65-75%
Rds 5-8: 75-80%
EMOM x 5 mins:
3 TNG Squat Cleans at 60%
1. 5(-1) Close Grip Bench Press
2. 6/side Single Arm DB Rows
3. 20-30 secs L-Sit on bar / Tuck on bar / Hollow Hold