MondayMetconInspector Clouseau10-9-8-7-6-5-4-3-2-1Pull UpsDumbbell Entrance Squat 22.5/15kg1-2-3-4-5-6-7-8-9-10Hand Stand Push Ups
AimBuild Energy & be strategic
MobilitySamson StretchCapsule Stretch
TuesdayMetconBunny Hop200 Backward Skips50 Sit Ups150 Crossovers Skips50 Push Ups100 Double Below Skips50 Excessive Plank Row 22.5/15kg
AimCardio, Calves & Core
MobilityLong Calf StretchBanana Stretch
WednesdayMetconA haonBuild As much as a Heavy Push Press
A dó21-15-9Push Press 61/43kgChest to Bar Pull Ups
AimUpper physique energy & endurance
MobilityBanana StretchRing Pec Stretch
ThursdayMetconKilleaghAmrap 1510 Field Step Ups 22,5/15kg5 Deadlifts 102/70kg10 Alternating Leg V Ups
AimMidline Management
MobilityStraddle StretchBreakdance Stretch
FridayMetconRing, Ring8 Rounds For Time2 Ring Muscle Up4 Energy Snatches 43/29kg6 Field Leap Overs 24/20”
AimGood method whereas out of breath
MobilityBretzel StretchSeal Stretch
SaturdayMetconOpen 11.5AMRAP in 20 minutes5 Energy Cleans 66/47kg (145/105 lb)10 Toes-To-Bars15 Wall Balls Photographs 20/14 lb
AimOpen Prep
MobilityCouch StretchWall Hinging Stretch
