WARM-UP (10 minutes)
3 Rounds of
Step down Burpees
Banded Pull Aparts
Banded Pass Throughs
Banded Shoulder Press
100m Shuttle Run
STRENGTH (20 minutes)
Shoulder Press
3-2-1-2-3
Echo Bike
30-20-10-20-30 seconds MAX Calories
*superset A1 + A2 and rest until fully recovered between rounds, log your weight on the bar and calories each round as well as your heaviest 1 rep shoulder press
METCON (15 minutes)
For time (15 minute CAP)
Shuttle Runs
300-200-100-200-300m
*with 5 Devil Press and 6 DB Box Step-overs after every round
RX @ 40/20 over a 20" box
RX+ @ 50/30 over a 20" Box
Comments