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Heavy Metcon 23/10/13

Posted 25th October 2013 by Geoff Stewart

Dynamic warm up

Heavy KB warm up

KB Swing
Squats

Goblet squats
Press ups

30sec each 30 sec rest x3 rounds each

Working  in 3s do 5 reps @ each station ( alt prowler pushes and sled drag ) you have 3mins to do as many controlled sets as possible then 1 min to rotate to next exercise. Go as heavy as you can……be brave.

A1 prowler push
A2 Pull up
A3 back squats
A4 sled pulling
A5 BB press
A6 Deadlifts
A7 OH KB press

X2 rounds