+97339533130
Gymnastic Strength
Pullup development
kipping pullups
butterfly pullups
Metcon
20 min amrap
5 pullups
10 pushups
10 squats
20/15 cals (400m run)
Gymnastic Strength
Pullup development
kipping pullups
butterfly pullups
Metcon
20 min amrap
5 pullups
10 pushups
10 squats
20/15 cals (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