Monday – Health

Brief:

– Strength: Repetition work for the upper-body today. All sets should be challenging.

– Metcon: Use weights for KBS/OHS that you can complete work 3 sets or less. This workout should be a ”pacing piece” of 80% effort.

Strength:

1a) Strict Pull-up Negative (3s): 4 x 3. Rest 45s. – 3 ONE-THOUSAND Negative

1b) Bar Dips: 4 x 8-10. Rest 45s.

2) Metcon Warm-up:

2-3 Sets of:

5 Goblet Squats

5 KBS

5 Lateral Burpees

Rest 60s.

Metcon:

For time:

30-20-10

Goblet Squats (35, 25)

Lateral Burpees over the bar

KBS (35, 25)

Calories on the Rower

22:00 Cap

E.C.:

1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.

1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.

1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.

Speak Your Mind

*