Heavy Metcon 17/12/15

17/11/15

Warm up

working on your own 5 rounds

10 KB goblet squat

5 press ups

10 Kb swings

5 pull ups / ring rows

Working in partners follow the leader format AFAP only 3 rounds each per station

Workout 1

BB bench press 6 (heavy)

P bar press ups 12

Horizontal ring rows 6

DB renegade rows 12

Rest 2 min’s to reset weights

Workout 2

BB back sqauts 6 (heavy)

High step ups 12

Deadlifts 6 (Heavy)

KB walking lunges 12

Extra bits

3x Ez bar curls 12

3x Band tricep ext 12