+97339533130
Strength
Bent over rows
4 sets 10 reps
Superset with
10 dips
Hollow hold
6 rounds
30 sec on 30 sec rest
Metcon
Every 3 mins for 21 mins
21/16 Cals bike
or
30/24 Cals row
or
400m run
Strength
Bent over rows
4 sets 10 reps
Superset with
10 dips
Hollow hold
6 rounds
30 sec on 30 sec rest
Metcon
Every 3 mins for 21 mins
21/16 Cals bike
or
30/24 Cals row
or
400m run
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility