Strength + MetCon
Strength + MetCon
Bench Press (3×10 + 21’s Bicep Curls)
7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM w/ Barbell
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
250m Row
10 Chest to Bar
10 Front Squats 135/95
RX+ Bar Muscle Ups – 155/105
LvL 3: 95/65 – Pull Ups
LvL 2: 75/55 – Ring Rows
LvL 1: 45/35 – Ring Rows
LvL 2: 75/55 – Ring Rows
LvL 1: 45/35 – Ring Rows
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)
-100 Banded Pull Downs
– 100 Banded Push Downs
