15 Mar, 2022
3.15.22
Metcon
1 min/side OH Banded Distraction
1 min Banded Pull Downs
1 min Reverse Flys and Rotate
1 min Hollow or Tuck Banded Pull Overs
1 min Wall Walks
1 min HS Hold
1 min Row
1 min Banded Pull Downs
1 min Reverse Flys and Rotate
1 min Hollow or Tuck Banded Pull Overs
1 min Wall Walks
1 min HS Hold
1 min Row
Metcon
EMOM x 10 mins:
1. 18/14 – 12/8 – 9/6 Cal Row
2. 15/12/8 Burpees over the Rower
1. 18/14 – 12/8 – 9/6 Cal Row
2. 15/12/8 Burpees over the Rower
Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 1-7 Ring or Bar MUs / 5-10 C2B Pull Ups or Pull Ups / 10-15 Ring Rows
2. 5-10 Strict HSPUs / 5-15 Push Ups
1. 1-7 Ring or Bar MUs / 5-10 C2B Pull Ups or Pull Ups / 10-15 Ring Rows
2. 5-10 Strict HSPUs / 5-15 Push Ups
Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 16 Alternating DB Push Press (50/35 – 35/20 – 25/15) or 8 Strict Press
2. 15-20 Med Ball Straight Leg Crunches / GHD Sit Ups
1. 16 Alternating DB Push Press (50/35 – 35/20 – 25/15) or 8 Strict Press
2. 15-20 Med Ball Straight Leg Crunches / GHD Sit Ups
Metcon
Optional Extra Work
EMOM x 10 mins:
1-4: 1 Split Jerk at 80% of 1RM
5-8: 1 Split Jerk at 85% of 1RM
Rest 2 mins
Every 90 secs x 6 mins:
1 Split Jerk at 90% of 1RM
