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Heavy Metcon 11/9/13

Posted 11th September 2013 by Geoff Stewart

Mobility warm up

Basic work x3
15 squats
10 press ups
5 pull ups

Strength work

A1 back squats 5×5 reps 30×0 UGIG with partner

Heavy Metcon circuit

Work for 60 sec 60 sec to change station

B1 heavy sled push/pull (alt)
B2 seated rope pull ups/Lsit (alt)
B3 sled rope pull/push (alt)
B4 chain stirring
B5 farmers walk with handles
B6 single KB curls – partner must hold their KB in rack position whilst other partner curls