Monday
MetconOcean 2In a 3:30s window do:5 Deadlifts 125/93kg10 Pull Ups15/12 Cal Assault BikeAmrap Burpees on the remaining time*Relaxation 90s & repeat for an additional 4 rounds.
AimGrip & Endurance
MobilitySeal StretchSamson Stretch
Tuesday
MetconAcrophobiaAmrap 1510 Barbell Overhead Lunges 43/29kg10 Toes To Bar10 Push Presses 43/29kg
AimShoulder & Core
MobilityStanding Quad StretchBanana Stretch
Wednesday
MetconClutch6 Rounds for time of:200m run16 Dumbbell Snatches 30/17.5kg12 Cal Ski/Row8 Single Arm Dumbbell Thruster 30/17.5kg
AimPosterior Chain & Quads
MobilityBretzel StretchCapsule Stretch
Thursday
MetconCannoli80 Cal Row10 Wall Walks60 Cal C2Bike20 Chest To Bar Pull Ups40 Wall Balls 20/14lbs10 Bar Muscle Ups20 Ski Erg
AimGymnastics Below Fatigue
MobilityStraddle StretchWall Pec Stretch
Friday
MetconStrengthFront Squat 8-8-5-5-3-3Dumbbell Bench Press 8-8-8-8-8-8
Condtitoning 128 Field Bounce Overs6 Abwheel Rollouts4 Suitcase Carry
AimStrength
MobilityCouch StretchWall Pec Stretch
Saturday
MetconTeslaAmrap 163-6-9-3-6-9…3 Energy Snatch 61/43 kg3 Toes to Bar3 Lateral Burpees Over The Bar
AimBarbell Biking Below Fatigue
MobilityPigeon StretchStraight Leg Crossover Stretch
