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Heavy Metcon 22/3/2017

Posted 21st March 2017 by Geoff Stewart

heavy-met-con

Mobility

Warm up – 10min working on your own.

KB squats x10

Press us x10

KB swings x10

Ring rows x10

 

Working in teams 3

EMOM x4 each partner (12min)

5 reps -Back squats @80%BW

ME Rowing

 

EMOM x4 each partner (12min)

5 reps –  Deadlifts @ 150%BW

ME Bike

 

EMOM x4 each partner (12min)

5 reps 2xDB GTOH  @aprrox 50%Bw

ME Sled push lengths

 

Extra capacity – 10min working on your own.

KB squats x10

Press us x10

KB swings x10

Ring rows x10