18 Nov, 2021
11.18.21
Metcon
1 min Assault Bike or Row
1 min Scapula Push Ups
1 min Shoulder Activations
1 min Banded Triceps Push Downs
1 min Narrow Push Ups (down in 3 secs)
1 min Banded Pull Apart
4 x 15 secs hold at the top of a heavy Bench Press weight (with partner/spotter)
1 min Scapula Push Ups
1 min Shoulder Activations
1 min Banded Triceps Push Downs
1 min Narrow Push Ups (down in 3 secs)
1 min Banded Pull Apart
4 x 15 secs hold at the top of a heavy Bench Press weight (with partner/spotter)
Bench Press (In 10 mins build to your 5RM)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
12 Deadlifts (225/155)
25/20 Cal Row or 20/15 Cal Assault Bike
12 Burpee Box Jump Overs (30/24)
12 Deadlifts (225/155)
25/20 Cal Row or 20/15 Cal Assault Bike
12 Burpee Box Jump Overs (30/24)
Metcon
Optional Extra Work
In 10 mins:
5 attempts – 50ft Handstand Walk as fast as possible or 5 x 1min max reps Wall Walks (rest 1 min between attempts)
For quality:
4-3-2-1 Legless Rope Climbs / Rope Climbs
10 Deficit Kipping HSPUs (45/25)
Assault Bike:
12 mins at Z2-3 (RPE : 7/10)
These are suppose to be good sprints that will take around 3 min. We want everyone to have 4 big and strong sets. So choose your DL weight, Cals and Box height wisely.