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Heavy Metcon 15/12/2016

Posted 13th December 2016 by Geoff Stewart


Warm up (cos you know you need to)

KB swing x10

Walkout to press ups x10

KB Squats x10

Ring rows x10

KB russian baby makers x10

5 rounds please


Working on your own.

EMOM you  5 reps of exercise A  then return to main exercise for remainder of minute. Your on each station for 5mins.

Burpees x5

Bench press @ 60%BW

rest 3mins

Ball slams x5

Power cleans @ 70%BW

rest 3mins

Pull ups x5

Back Squats @ 80%BW

rest 3mins

Ball slams x5

Deadlifts @ 100%BW