Monday
MetconBackwards 110 Ring Rows10m Backward Sled March10 Russian Twists10 Good Mornings
Backwards 210m Yoke Zercher Carry10 Hip Thrusts10 Flooring Press10m Backward Stroll D-Ball Carry
AimSleds
MobilityStanding Quad StretchRing Pec Stretch
Tuesday
MetconEuphoriaIn 6 minutes full :10 Burpee Knee Tucks10 Entrance Rack Lunges 22.5/15kg10 Cal C2Bike10 Push Press 22.5/15kgAmrap Crossovers2 min relaxation
AimRecovery
MobilityPigeon StretchCapsule Stretch
Wednesday
MetconDon’t Bully Me…5 Rounds for time of:250/200m Row6 Cleans 61/43kg250/200m Ski6 Shoulder to Overhead 61/43kg
AimShoulders & Grip
MobilityForearm StretchBretzel Stretch
Thursday
MetconSweeney800m Run6 Pull Ups10 Push Ups14 Air Squats
AimMurph Prep
MobilityScorpion StretchFigure 4 Stretch
Friday
MetconRing Annie & Run2 Ring Muscle Ups earlier than every set50-40-30-20-10Double undersSit ups400m Run after every set
AimSkill underneath fatigue
MobilityCalf StretchSaddle Stretch
Saturday
MetconSomebody That I Used To Know30 Synchro Burpees Over The Bar30 Synchro Wall Balls30 Accomplice Deadlifts 120/95kg20 Synchro Burpees Over The Bar20 Synchro Wall Balls20 Accomplice Deadlifts 120/95kg10 Synchro Burpees Over The Bar10 Synchro Wall Balls10 Accomplice Deadlifts 120/95kg
AimStrategy/ Communication
MobilitySeal StretchBretzel Stretch
