Strength + MetCon
Strength + MetCon
Front Squat (7×3 (Building) :03 sec pause @ bottom on 1st rep)
Metcon (AMRAP – Rounds and Reps)
18min AMRAP
15 Pull ups
25 Wall Ball 20/14
5 Handstand Push Ups
LvL 3: 10/20/3(reps)
LvL 2: Ring Rows – 14/10 – Pike Push Ups
LvL 1: Ring Rows – 14/10 – Seated DB Strict Press
LvL 2: Ring Rows – 14/10 – Pike Push Ups
LvL 1: Ring Rows – 14/10 – Seated DB Strict Press
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 Floor Press + ME Push Ups
