Heavy Metcon 3/11/13

General warm up

With a partner work for 30sec each for 4 mins.

A1 Deadlifts max reps in 30 sec

A2 press ups max reps in 30 sec

B1 back squats max reps in 30sec

B2 BW squats max reps in 30 sec

Metcon circuit; 30 sec work then switch with partner 2 mins per station.

C1 heavy prowler

C2 2xKB oh press partner hold rack position

C3 ring pull up partner holds feet up ring hold

C4 heavy farmers handle hold

C5 rev sled pull alt with partner

C6 chain crusafix / fron hold

C7 trap bar DL

C8 OH bb push press

C9 plate walking lunges partner holds plate

C10 sledge hammer tyre hits

D teams alternating heavy prowler push 4 mins work.