Monday
MetconDiatribe2 Strict Ring Muscle Ups10 Dumbbell Shoulder to Overhead 20/12/5kg20 Double Unders10Cal C2Bike5 Rounds work for 3 min relaxation for two min
AimShoulders & Coronary heart Charge Spike
MobilityRing Lat StretchRig Calf Stretch
Tuesday
MetconStrongerFront Squat 3-3-1-1-1Dumbbell RDL 5-5-5-5-5
Happier4 Shuttle Runs8 Russian Twists4 Burpee Pull Ups
AimTest
MobilityCouch StretchWall Hinging Stretch
Wednesday
MetconSnake oil salesman6 Rounds for time of :6 Energy Snatch 43/29kg6 Toes To Bar250/200m Row/Ski
AimCore Management
MobilityStraddle StretchCapsule Stretch
Thursday
MetconSagaciousAmrap 83 Strict Hand Stand Push Ups6 Dumbbell Energy Cleans 22.5/15kgRest 2 minAmrap 83 Strict Pull Ups6 Dumbbell Snatches 22.5/15kg
AimShoulders & Quads
MobilityRing Pec StretchBretzell Stretch
Friday
MetconStrongerDeadlift 3-3-1-1-1Alt Single Arm Dumbbell Bench 8-8-8-8-8
Happier8 Cal Air Bike12 Single Kettlebell Field Step Overs 20/12”16 Kettlebell Pas Throughs
AimTest
MobilityBox Hamstring StretchBox Pigeon Stretch
Saturday
MetconAmbivalent4 Rounds for time of:2 Wall Walks6 Clear 61/43kg12 Cal Row/Ski2 Strict Chest To Bar Pull Ups6 Jerk 61/43kg12 Cal Ski/Row
AimClean and Jerk beneath fatigue
MobilityStraddle StretchHurdle Stretch
Hyrox Sim Saturday 18th Oct @12 midday!
