7.7.22
Metcon
For 8 mins cycle through:
200m Run
5 Down Ups
10 Scapula Ring Rows
10 Empty Barbell Bench Press
15 Banded Pull Apart
200m Run
5 Down Ups
10 Scapula Ring Rows
10 Empty Barbell Bench Press
15 Banded Pull Apart
Metcon (Time)
AQAP with a partner complete 5 rounds of:
15 Burpees to a 6" target each – competed together
1 Rope Climb each / Max(-1) Horizontal Ring Rows each – one works while other rests
200m Run – completed together
10(-2) Close Grip Bench Press each – one works while other rests
15/10 Cal Assault Bike each – one works while other rests
15 Burpees to a 6" target each – competed together
1 Rope Climb each / Max(-1) Horizontal Ring Rows each – one works while other rests
200m Run – completed together
10(-2) Close Grip Bench Press each – one works while other rests
15/10 Cal Assault Bike each – one works while other rests
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
Max Effort Barbell Curls at T2120 (45/35 )
Every time you break perform 10 BB Supine Triceps Extensions
Max Effort Barbell Curls at T2120 (45/35 )
Every time you break perform 10 BB Supine Triceps Extensions
Metcon
IN CLASS MOBILITY
2 mins/side Pigeon Pose
2 mins/side Pigeon Pose
We have a huge week of high intensity. Today is a workout you should pace yourself. Set a pace for 30 mins of work. Don’t push anything too hard, stay in control the whole way through.