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Heavy Metcon 27/9/2016

Posted 27th September 2016 by Geoff Stewart

fat hero 1








Warm up

For the workouts


Working with a partner in a YGIG format for 5 rounds each


Leg crank on acid

Back squats 6 reps @ 120% BW +

Walking lunges 12 reps 70%BW+

Box jumps 12 reps

Box step ups 12el


Upper body crank on acid

Bench press x6 @ BW

Pull ups x6 @BW+

Weighted press ups x12

Horizontal ring rows x12


Working with your partner 30work 30 rest 6 mins each stations

Farmers walk – heavy

Battle ropes 30sec each AHAP