Strength + MetCon
Strength + MetCon
Shoulder Press (5×5 + 20 Bent Over Rows Every :90sec)
Metcon (Time)
For Time:
1 Cluster 95/65
1000m Row
2 Clusters
800m Row
3 Clusters
600m Row
4 Clusters
400m Row
5 Clusters
200m Row
Rx+ 135/95
LvL 3: 900/700/500/300/100 – 75/55
LvL 2: 800/600/400/200/100 – 45/35
LvL 1:500/400/300/200/100 – 35/15
LvL 2: 800/600/400/200/100 – 45/35
LvL 1:500/400/300/200/100 – 35/15
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 Aparts
