Heavy Metcon 6/11/13
Warm up
Tabata a little bit of everything……8×20/12
Working in teams of 3 people working for 4 mins per station
A. Deadlifts, 2 people are working in the bar at one time they do 5 reps then switch round with third person.
B. Back squats 10 reps per person, the bar must not touch the floor.
C. Floor press, 10 presses, bar does not to touch floor during change overs.
Heavy circuit working in teams of 3. 3 mins per station 1 min to change and reset weights.
D1 heavy prowler push alt single runs
D2 plate press ups 10 reps ea
D3 trap bar DLÂ 5 reps ea
D4 pull ups10 reps ea
D5 Prowler rope pull and push
D6 KB thrusters 10 reps ea
D7 chain passing – all working