Strength + MetCon
Strength + MetCon
Single Arm Dumbbell Rows (3×10 + Barbell 21’s)
Barbell 21 bicep curls;
7 Reps at 1/4 ROM +
7 Reps at 1/2 ROM +
7 Reps at full ROM
7 Reps at 1/4 ROM +
7 Reps at 1/2 ROM +
7 Reps at full ROM
Metcon (Time)
30-20-10 Reps
400m Run
Alt Dumbbell Snatch 35/25
Dumbbell Goblet Squats
RX+ 50/35
LvL 3: (25/20)
LvL 2: (20/15)
LvL 1: (15/10)
LvL 2: (20/15)
LvL 1: (15/10)
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
