19
07 '19
METCON
For time:
3000m row
60cals bike
30 shuttle runs 25ft
60 alternating dumbbell snatch 50/35
30 dumbbell squats 50/35
Timecap: 25min
Firebreathers
Dumbbell at 70/50
Lite
Dumbbell at 35/20
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
20 pvc pipe snatch
Note: Treat each rep as if you’re going for a 1RM
Gymnastics
Butterfly pull ups practice 5min
Core
30 V-ups
