Monday
Warm-up
Warm-up
1:00 Bike or Cardio EZ
Then..
2 RDS
15 Supinated Banded Pull-Aparts
5 Scap Pull-Ups
5 Strict Knee Tucks
5/5 SA Ring Rows
Then..
1 RD
10 Alt. Groiners with Twists
7/7 Elbow Punches
5 Muscle Cleans
5 Front Squats
*Optional Cool Down (Post-Workout)
1:00 each side Manual Forearm Stretch
1:00 each side Couch Stretch
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs
Practice Rope Climbs
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/20 Cal Bike
15 Hang Power Cleans (135/95)|(95/65)
3 Rope Climbs
25/20 Cal Bike
15 Hang Power Cleans (135/95)|(95/65)
3 Rope Climbs
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
