Heavy Metcon 27/9/2016

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