Heavy Metcon 4/5/2016

Warm up:

Scap activation

Band pull aparts

3 rounds 

Ring rows x10

Back steps x10

Press ups x10

KBS x10

Warm up on the barbell to the working weights

Circuit:

Work for 10 mins on each station YGIG with a partner. 3 mins rest.

Station 1: 10 cal bike + 5 barbell back step (5 each leg, alternating) at 0.85 bodyweight

Station 2: 10 cal row + 5 bench press at bodyweight

Station 3: 10 OTB burpees + 5 deadlift at 1.5 x bodyweight

Station 4: 1 lap sled (there and back) + 5 strict chest to bar chin ups at 1.15 x bodyweight