Strength + MetCon
Strength + MetCon
Shoulder Press (Weight)
Every 2mins:
Warmup Sets: 5(40%) – 5(50%) – 5(60%)
Working Sets: 5(70%) – 5(75%) – 5(80%)
Warmup Sets: 5(40%) – 5(50%) – 5(60%)
Working Sets: 5(70%) – 5(75%) – 5(80%)
Deadlift (Weight)
Every 2mins:
Warmup Sets: 5(40%) – 5(50%) – 5(60%)
Working Sets: 5(70%) – 5(75%) – 5(80%)
Warmup Sets: 5(40%) – 5(50%) – 5(60%)
Working Sets: 5(70%) – 5(75%) – 5(80%)
Metcon (AMRAP – Rounds and Reps)
10min AMRAP:
5 Handstand Pushups
3 Burpees Over Bar
1 DeadLift (315/225)
Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 100 Banded Face Pulls
– 3×10 Floor Press + 8 DB Kickbacks
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 100 Banded Face Pulls
– 3×10 Floor Press + 8 DB Kickbacks
