Base + Climb + Met Con
For the AMRAPs, hit them at around 80% effort. Fast transitions, keep moving, quality technique, enjoy the ride!
A1. DB Bench Press 3×[email protected]; 1mins
A2. Split Squats 3×8-10/[email protected]; 2-3mins
*not rear foot elevated (both feet on ground), focus on vertical torso-knee touch ground. Perfect technique, use DB’s if technique is ready
B. AMRAPx5mins
6 Cal Bike
9 Hang Power [email protected]/45-55# or DB’s
12/9 Push Ups
Rest 3mins
C. AMRAPx5mins
6 Cal Row
9 Push Press/[email protected]/45-55#
12 T2B or Hanging Knee Tucks
Rest 3mins
D. AMRAPx5mins
6 Box Jumps-Step [email protected]”
9 Burpees
12 KB Hang Power [email protected]/8-16kg (6/arm)
Friday Open Athletes: Active Recovery
A. Rowing
10s hard
50s easy
x7
B. 10 DB [email protected]/10kg
35 Double Unders
Rest 2mins
X2
C. 10 Heavy Wall Ball
15 KB [email protected]/16kg
Rest 2mins
X2
D. 20mins of stretching and rolling
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