Heavy Metcon – 7th March

This is an advanced class. Please read the guidelines at the end.

Part A

10-1 ladder

Back squat (increase the weight as the reps go down)

Dips

Part B

4-5 rounds

30 glute bridge, heavy

10 KB squat clean (5 each arm)

1 lap heavy sled

Part C

Option 1

10-8-6-4-2 pull ups

25-20-15-10-5 burpees

Option 2 (if you are short on time)

5 rounds: 5 pull ups + 10 burpees

http://sgu.97f.myftpupload.com/2018/01/17/heavy-metcon-guidelines/