METCON
Warm Up
2 rounds:
50 single unders
10/10 Single DB Floor press (both hands)
10/10 Single DB Bent Over row
8 Lunges
4 burpees
Metcon
AMRAP 12
15/12 cal row
10 Double DB Deadlift (2×15/10 kg)
6 Double DB Front Squats
4/4 DB Farmers hold lunges
rest 2:00 then…
AMRAP 10:
30 Double unders
10 Burpees
8 Double DB Hang Power clean
6 Double DB Push Press
rest 2:00 then…
AMRAP 8:
6 Strict Chin Ups
8/8 DB Gorilla rows
10 Single arm DB Snatch
12 Abmat sit up
Gymnastic Strength
Warm up (corework)
4 sets:
12/12 heel taps
:30 hollow hold
12/12 Russian twist
Bench Press
8-8-8-8-8
Supersets 1
3 set of
12 Incline DB bench
12 Incline DB row
9/9 DB delt Front and lateral raise
Superset 2
3 Sets:
12 Barbell strict press (record score)
12 Wide grip bent over BB row
12 Arm circles (using small plates)