Metcon (No Measure)
Banded Reverse fly
Straight arm Pull-down
3×10
Landmine row (suitcase) x10
Chin-ups xME or 4 negatives
4 rounds
Ring Rows
6 rounds to failure
45 sec rest b/t sets
Reverse Curls x12
DB Reverse Flys x12
3 rounds
Warm-up
Walking lunges
Duck Walk
Medball Thruster
Strict Half Pull ups/ring rows
Strict Knee tuck/Leg Lifts
Pull-ups
Toes to Bar
Metcon Brief:
Rehearse rotation.
3.2.1.Go!
Metcon (2 Rounds for time)
45s Bike for Watts
then, on the Minute
3 rounds
12 Wallballs
9 pull-ups
6 toes to bar
Rest 5 min
2 rounds
*Alternate options
45s Bike for Watts
then
3 rounds
12 Wallballs
15 Ring Rows
9 Knee tucks
**Watts:
Men-350-600
Women 200-500
***Legs and grip will be hit hard here.
****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.
Front Squat (5-5-5-3-1+)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
200m Run
10 Bar Facing Burpees