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Heavy Metcon 16/10/13

Posted 17th October 2013 by Geoff Stewart

Tabata squats x8

Set up rack for heavy back squats alternating with tuck jumps from 1,2,3 etc keep going up ladder for 5min the go back down the ladder with deadlifts and over the bar burpees until down to single reps.

A1 farmers walks – offset
A2 bungee KB writing
A3 prowler push alt
A4 alternating eccentric pull ups
A5 alternating step ups, heavy
A6 alternating sled pull with partner
A7 KB alternating press
A8 Rope battle