METCON
Warm Up
500 m row or 0.8 km bike
2 rounds:
10 Band Pull Aparts
5 Scap Pull Ups
5/5 Single arm ring rows
5 Strict Pushup burpees
EMOM x 12 Min
Min 1: 3 Pausing Bench Press
Min 2: 6 KB Upright row + 6 KB swing
Min 3 :10/10 DB single arm row
Metcon (Time)
6 Min AMRAP
12/9 Cal Row or bike
5 Burpee Pull Ups | Burpee knee to chest | burpees
rest 2 mins
then
6 Min AMRAP
20 walking lunges
10 Toe To bar | V-sit up | abmat sit up
Gymnastic Strength
Warm up (corework)
3 Sets:
10/10 KB Suitcase crunch each side
12 Knee raises from a pull-up bar
12 seated leg lifts
*then prepare your weight for back squat
Pull up (volume)
35 Strict Pull Ups
*If your first set is going to be less than 8 reps, use a band from the start.
*If you don’t have a strict pull up or cannot do more than 8 in a band, do a ring row or feet elevated ring row.
Supersets 1
3 Sets:
8/8 Seated DB Seesaw Press (8 reps per arm)
12 Reverse Flies with Palms Facing out
Superset 2
3 Sets:
6 Chin Up
12 DB crush press
12 KB shrug (With a 2 sec hold at the top of the shrug)