A.
This 1st section is gunna be rough, but I need you to give me a solid 80-90% effort on the row and really hammer on the weightlifting sections. Each piece progressively will tax the shoulders just a little more :)
Metcon (AMRAP - Reps)
0-5min.
1000/800m Row
Max Power Clean
7-12min.
1000/800m Row
Max Barbell Thrusters
14-19min.
1000/800m Row
Max Push Press
B.
From 23-35min...
Metcon (AMRAP - Rounds)
Fun Ab Section :)
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Sit ups
Min. 3) Max Side Heel Touches
Min. 4) Rest
This doesnt seem that hard, but let me tell you.. It's tough!
At - Home - Version
Metcon (AMRAP - Reps)
0-5min.
4:00 Cardio
Max Double DB Hang Power Clean
7-12min.
4:00 Cardio
Max Double DB Thrusters
14-19min.
4:00 Cardio
Max Double DB Push Press
B.
From 23-35min...
Metcon (AMRAP - Rounds)
Fun Ab Section :)
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Sit ups
Min. 3) Max Side Heel Touches
Min. 4) Rest
This doesnt seem that hard, but let me tell you.. It's tough!
https://us02web.zoom.us/j/8049885464?pwd=YlVMaDFrUFBtUWZSSElKN0FFQUpUUT09
