Heavy Metcon 23/3/16

Heavy Metcon

Legs only and Arms only

Rules of play every 2 min on the 2 min complete rep format, you need to increase the weight every set, if you fail you drop back one rep range and weight and stick there until the time has fully elapsed.

Legs only

E2MO2M

14 back squats @ 50% then increase weight each set

4 step ups el

12 back squats

6 step ups

10 back squats

8 step ups

8 back squats

10 step ups

6 back squats

12 step ups

4 back squats

14 step ups

2 back squats

16 step ups

Arms only

E2MO2M

14 push press @ @ 50% then increase weight each set

arms only bike 4Kcals

12 push press @ 40%

arms only bike 6Kcals

10 push press @ 40%

arms only bike 8Kcals

8 push press @ 40%

arms only bike 10Kcals

6 push press @ 40%

arms only bike 12Kcals

4 push press @ 40%

arms only bike 14Kcals

2 push press @ 40%

14 arms only bike 16Kcals