Strength + MetCon
Strength + MetCon
Floor Press (5×5 + ME Push Ups Every :90sec)
Metcon (Time)
5 Rounds for Time:
200m Run
5 Hand Stand Push Ups
4 Box Jump Overs 24/20
3 Power Cleans 135/95
2 Push Jerks
1 Front Squat
LvL 3: Pike Push Ups – 20/18 – 95/65
LvL 2: Box Inverted Push Ups – 18/14 – 75/55
LvL 1: Push Ups – 14/12 – 45/35
LvL 2: Box Inverted Push Ups – 18/14 – 75/55
LvL 1: Push Ups – 14/12 – 45/35
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
