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Warm-up
Warm-up
3 Sets
:30 Ski OR Row
:30 Arms Only Echo OR Assault Bike
10 Single Arm Press R/L (Light-Moderate)
:30 Ski OR Row
:30 Arms Only Echo OR Assault Bike
10 Single Arm Press R/L (Light-Moderate)
Strength
Push Press (Push Press 5×5)
Pre-MetCon Warm-up
Warm-up
1-2 Sets
250m Row (OR Cardio) (Moderate)
5-10 Box Dip
12-16 Alt. Leg V-Up
10 Hanging Scap Retractions
2-4 Strict Pull Ups
250m Row (OR Cardio) (Moderate)
5-10 Box Dip
12-16 Alt. Leg V-Up
10 Hanging Scap Retractions
2-4 Strict Pull Ups
1 Set: (at workout pace)
100m Row
2 Strict Ring Dips
3 GHD situps
4 Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
250m Row
10 Strict Ring Dips
15 GHD situps (OR 15 V Ups)
20 Pull Ups
250m Row
10 Strict Ring Dips
15 GHD situps (OR 15 V Ups)
20 Pull Ups
Finisher
Metcon
2 Sets (Not For Time)
10 Straight Arm KB Sit ups
10 Wide Grip Barbell Bicep Curls
10 Landmine Lunge Side Twist (10/each side)
10 Straight Arm KB Sit ups
10 Wide Grip Barbell Bicep Curls
10 Landmine Lunge Side Twist (10/each side)
Metcon (AMRAP – Rounds and Reps)
2 Sets:
AMRAP 5:00
30 Russian Twists (L+R=1)
20 Alternating Leg V-Ups (total)
10 Burpees
-Rest 3:00 between sets-
AMRAP 5:00
30 Russian Twists (L+R=1)
20 Alternating Leg V-Ups (total)
10 Burpees
-Rest 3:00 between sets-
5 Push Press @ 65%
5 Push Press @ 70%
5 Push Press @ 75%
5 Push Press @ 75%+