Fri, Oct 30
|SHRED: SHRED 10-30-20||Warm Up: WARM UP 10-30-20||Metcon: METCON 10-30-20||Weightlifting: WEIGHTLIFTING 10-30-20|
6 Shuttle Runs (60 m total, 10 m distance)
10 Plate to Overhead
10 Plate Rotation (5 R/L)
10 second Supinated Hang
10 Scap Pulls (pronated)
UPPER PULL WORK
Every 2:30 x 5 sets:
3 Chin Up Negatives
12 DB Pull Throughs (off hands)
*More advanced sub 3-5 bodyweight or weighted chin ups.
Every 4 minutes x 5 rounds
10 Shuttle Runs (10 m distance, 100 m total*)
20 Alt DB Snatch
10 Calorie Bike
REST w/ time remaining
*Touch the ground with one hand at each turn.
The goal is to sprint each interval. More advanced sub 15 calories.