02 Feb, 2022
2.2.22
Metcon
1 min Row
Then for 8 mins cycle through:
8 Banded Face Pulls
5 Inchworms
8/side Single Arm DB Push Press
16 Air Squats
4/side Single DB Thrusters
Then for 8 mins cycle through:
8 Banded Face Pulls
5 Inchworms
8/side Single Arm DB Push Press
16 Air Squats
4/side Single DB Thrusters
Push Press (EMOM x 6 mins: 2 reps building)
Thruster (EMOM x 6 mins: 2 reps building)
Metcon (Time)
AQAP complete 3 sets of:
30/24 Cal Row
30 Wall Balls (30/20 – 20/14 – 14/10)
30/24 Cal Row
Rest 3 mins
30/24 Cal Row
30 Wall Balls (30/20 – 20/14 – 14/10)
30/24 Cal Row
Rest 3 mins
Time Cap: 21 mins
Metcon
Optional Extra Work
Complete 3 sets on the Assault Bike f:
8 x 20 secs on / 10 secs off
Rest 3 mins between sets
