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Heavy Metcon 25/11/15

Posted 24th November 2015 by Geoff Stewart

Supergirl_2015

 

HEAVY METCON

25/11/15

 

Warm up

working on your own 5 rounds

10 KB goblet squat

5 press ups

10 Kb swings

5 pull ups / ring rows

MANMAKERS

https://www.youtube.com/watch?v=C999eLYUcmA

Working in partners in a UGIG format

8 mins per part

1 min to switch parts

 

Part 1

KB manmakers 3 reps

Pull ups 3 reps

Part 2

KB Goblet squats 10

Box jumps 5

 

Part 3

KB manmakers 2 reps

Pull ups 2 reps

 

Part 4

KB Goblet squats 10

Box jumps 5

 

Part 5

KB manmakers 13 reps

Pull ups 1 reps