Warm up:
10. Calorie Machine
10. PVC Squat Passthrus
10. PVC Kang Squats
10. PVC Around the worlds
10. IYTS
wrist prep
2rds
5 Scapula Retractions
5 Beat Swings
5 Strict Pull ups or ring rows
2 RDS Bar
5 Strict Press
5 Front Squat
5 Thrusters
Strength: in 10 Min Build to your heavy clusters for the day
Metcon
5 Rounds for time (15 min cap)
21 American Kettlebell Swings (24/16kg)
15 Pull ups
9 Thrusters (95/65)
Warm-up: 4th floor run 50FT High knees 50FT Butt kicks 50FT Bearcrawl5 50FT Duck walks Specific 1 Round 10 Hollowrocks 10 Empty bar...
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Comments