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Components

Metcon

Settings

Workout

Sunday, February 20th 2022

A. General
5 min Row/Bike/Run @increasing intensity

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY

C. Specific
3 sets
3 Strict press 1 & ½ @ascending
3/3 Hanging scapular CAR's
https://youtu.be/FPpTDqBzYVw

Metcon

A: Metcon (Weight)

5 sets
6 Strict press @75-80%
6 Strict chin ups @3sec down
15 Banded Skull Crushers
15 Empty Barbell curls
Rest as needed

Score: Strict press weight Across
TC: 35 min

Scaling Options
Beginner
5 sets
6 Strict press @moderate
6 Assisted Strict chin ups @3sec down
15 Banded OH tricep extensions
15 Empty Barbell curls

Intermediate
As Written

Conditioning

B: Metcon (Distance)

Bike

3 sets
2 minutes @moderate
1 minute @ all out
1 minute recovery

Cool down

Cool down 3-4 minutes on bike or rower
+
Shoulder C.A.R's
3 x 5 Forward / 5 Backward per Arm

Want to see some of these movements in action? Check out our .