28 Oct, 2021
CFC 10.28.21
Metcon
Complete 3 sets of:
8 DB Shoulder Press
8 Ring Rows
30 sec Side Plank (L)
30 sec Side Plank (R)
8 DB Shoulder Press
8 Ring Rows
30 sec Side Plank (L)
30 sec Side Plank (R)
Metcon (Time)
AQAP complete:
400m Farmer’s Carry (35/20)
30 DB Goblet Squats (35/20)
20 Weighted Sit Ups
10 Burpee Box Jump Overs
Rest 2 mins
10 Burpee Box Jumps
20 Sit Ups
30 Air Squats
400m Run
400m Farmer’s Carry (35/20)
30 DB Goblet Squats (35/20)
20 Weighted Sit Ups
10 Burpee Box Jump Overs
Rest 2 mins
10 Burpee Box Jumps
20 Sit Ups
30 Air Squats
400m Run
Time Cap: 15 mins
Metcon
TABATA
Alternating Single Leg V-Ups
Alternating Cross Body Mountain Climbers
Alternating Single Leg V-Ups
Alternating Cross Body Mountain Climbers
