Strength + MetCon
Strength + MetCon
Clean Complex (Weight)
Clean Complex:
High Hang PC + Hang PC + Clean
7×1 every :90sec
High Hang PC + Hang PC + Clean
7×1 every :90sec
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
12 Overhead Squats 95/65
12 Push Ups
500m Row
LvL 3: (75/55)
LvL 2: (65/45)
LvL 1: (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-Aparts