Strength… Rest Week… Kinda…
MetCon…
(DumbBells: AS HEAVY AS POSSIBLE!!!
MedBall: Rx’d: M-20lbs/F-14lbs…
AbMat Sit Ups… All Levels… ADV: GHD Sit Ups…)
For Time…
12 1 Arm DB DeadLifts
9 1 Arm Hang Power Cleans
6 1 Arm “Shoulder To OverHeads”
6 1 Arm “STOHs”
9 1 Arm Hang Power Cleans
12 1 Arm DB DeadLifts
9 MedBall Front Squats
9 Push Shots
9 Wall Ball Shots
27 AbMat Sit Ups…
12 1 Arm DB DeadLifts
9 1 Arm Hang Power Cleans
6 1 Arm “Shoulder To OverHeads”
6 1 Arm “STOHs”
9 1 Arm Hang Power Cleans
12 1 Arm DB DeadLifts
7 MedBall Front Squats
7 Push Shots
7 Wall Ball Shots
21 AbMat Sit Ups…
12 1 Arm DB DeadLifts
9 1 Arm Hang Power Cleans
6 1 Arm “Shoulder To OverHeads”
6 1 Arm “STOHs”
9 1 Arm Hang Power Cleans
12 1 Arm DB DeadLifts
5 MedBall Front Squats
5 Push Shots
5 Wall Ball Shots
15 AbMat Sit Ups…
12 1 Arm DB DeadLifts
9 1 Arm Hang Power Cleans
6 1 Arm “Shoulder To OverHeads”
6 1 Arm “STOHs”
9 1 Arm Hang Power Cleans
12 1 Arm DB DeadLifts
3 MedBall Front Squats
3 Push Shots
3 Wall Ball Shots
9 Wall Ball Shots…
12 1 Arm DB DeadLifts
9 1 Arm Hang Power Cleans
6 1 Arm “Shoulder To OverHeads”
6 1 Arm “STOHs”
9 1 Arm Hang Power Cleans
12 1 Arm DB DeadLifts
1 MedBall Front Squat
1 Push Shot
1 Wall Ball Shot… NO Sit Ups!!!
3 Burpees… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 