Strength + MetCon
Strength + MetCon
Clean Complex (7×1 Every 90sec)
Clean Complex:
Hang Power Clean + 2 Front Squats
Hang Power Clean + 2 Front Squats
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
15 Wall Ball Shots 20/14
10/8 Calorie Row
5 Devils Press 35/25
RX+ 50/35
LvL 3: (WB 14/10) – (DB 25/15)
LvL 2: (WB 10/8) – (DB 20/10)
LvL 1: (WB 8/6) – (DB 15/10)
LvL 2: (WB 10/8) – (DB 20/10)
LvL 1: (WB 8/6) – (DB 15/10)
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)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 8×8 DB Fly’s (AHAP) + Hammer Curls
