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Heavy Metcon 16/8/2017

Posted 15th August 2017 by Geoff Stewart

heavy-met-con

Folks back to basic this week with me and my smelly knee sleeves but no less fun thats for sure.

Warm up

Working with a partner EMOM 8 min per station

Bench press x5
Press up x10

Squats x5
Box jumps x10

Power cleans x5
KB clean n press x5 ea

Clear the floor…
Working in teams 3-5 in a follow the lead 20 min work.
Bike 12/10 cals
Rower 12/10 cals
Object carry / move there and back…
Boxing bag
Heavy plate hug plate
Double heavy DB farmers walk
Sand bag move
Sled rope pull