Strength + MetCon
Strength + MetCon
Bench Press (7×3)
+ 15 Bent Over Rows (AHAP)
Every :90sec
Every :90sec
Metcon (3 Rounds for reps)
5 rounds:
1min – Max Effort Pull Ups
1min – ME Push Ups
1min – ME WBS 20/14
LvL 3: (Banded Strict)-(Knee Push Ups)-(14/10)
LvL 2:(Ring Rows)-(Knee Push Ups on Box)-(10/8)
LvL 1:(WBS 8/6)
LvL 2:(Ring Rows)-(Knee Push Ups on Box)-(10/8)
LvL 1:(WBS 8/6)
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 Apart
