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Heavy Metcon 30/10/13

Posted 31st October 2013 by Geoff Stewart

Dynamic warm up
Heavy KB warm up

Round 1. With your partner working alternating every 30 sec back squat max reps at 2020 tempo for 4 mins.
60sec to change with lunges and pressing station (alt 6 steps el and 6prs)
Round 2. With your partner working alternating every 30sec Push press max reps at 20×0 tempo for 4 mins.
60sec to change with lunges and squatting station (alt 6steps el and 6 rack squats)
Round 3. With your partner working alternating every 30 sec deadlifts max reps at 2020 tempo for 4 mins.
60sec to change with lunges and press up station (alt 6steps el and 6 press ups)
Round 4. With your partner working alternating every 30sec Pull ups max reps at 2020 tempo for 4 mins.
60sec to change with lunges and thruster station (alt 6steps el and 6 thrusters)