Metcon
5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)
Scaled
5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (115/80)
12 Bar Facing Burpees
15 Toes to Bar (must be done in sets of 5+)
Strength:
3-4 Sets
3 Bench Press @8.5-9/10 RPE
10 Pause Single Dumbbell Bent Over Row @7/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets.
3 Sets
10 Dumbbell Incline Bench Press @7-7.5/10 RPE
7 Hang Kettlebell Upright Row @8.5-9/10 RPE
*Rest 2-3 min between sets.
3 Sets
10 Dumbbell Front Raise (focus on constant tension) @6/10 RPE
5-7 Feet Elevated Ring Rows
*Rest 2-3 min between sets .
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