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Components

Metcon

Settings

Workout

Sunday, April 17th 2022

A. General
3 rounds
1min Bike-Row-Ski-100m Run
-10 Alternating Scorpions

B.Specific
2 sets
5/5 single arm DB floor press
30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjY

Strength

A: Metcon (Weight)

DB Bench press
Find the Heaviest weight you can use for 5 reps

Score: Heaviest set
TC: 12mins

Scaling options
Beginner,Intermediate,Perform
As Written

Metcon

B: Metcon (Time)

3 rounds
15 Push-up + renegade row 2 x 50/35lbs
100m Farmers Carry 2x50/35lbs

Scaling options
Beginner
3 rounds
15 Push-up + renegade row 2x35/20lbs
100m Farmers Carry 2x35/20lbs

Intermediate & Perform
As Written

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 .