A. Warm Up
7 minutes of coaches choice dynamic movement then 10 minutes of movement review and set-up. B1. Deadlift (4 x 8) Rest 30s before B2 B2. Bench Press (4 x 4-6) Rest 30s before part B3 B3. DB Walking Lunges (4 x 8 per leg) Rest 30s before part B4 B4. Handstand Hold (4 x 30-45s) Hold only for 30-45s, you can wall walk into a handstand hold if needed. Rest 30s before starting back at B1. C. Metcon (6 Rounds For Time) Every 2 minutes for 12: RX+ Row 250/200 (Or bike 12/10 Cals) 15/10 Hand release pushups RX Row 200/150 12/8 Hand Release Pushups Scaled Row 150/100 10/6 Hand Release Pushups
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July 2020
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