Context
Building
Energy System
Work Capacity
Strength Section
Structural Strength
3 Rounds of 3 min.
10 Bridge Floor Press
8 Ring Rows
Muscle Building
3 Rounds of 3 min.
8 Bench Press
4 Negative Chin Ups (3 sec. hold on top, 3 sec. down)
complexity
3 Rounds of 3 min.
5 Bench Press
3 Weighted Chin Ups
Metcon Fitness
5 Rounds for Time
10 Knee Raises
15 Wall Balls
200 m. Wall Ball Run
Metcon performance
5 Rounds for Time
10 Toes to Bar
15 Wall Balls
250 m.Wall Ball Run
Skills & Notes
Focus exercises this week:
Cool Down
