Friday circuit

Timer 8.3

full body burner


1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.

Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Sleds push

  2. Banded delt pull aparts

  3. lunge curl combo 25/15

  4. Knee get up box jumps

  5. Single arm bench rows

  6. Rig OH Squats or front

  7. Rip 60 mtn climber pushups 10-2/8-2

  8. BB single leg DL or split leg RPE 8

  9. KB Alt shoulder press

34 views0 comments

Recent Posts

See All

Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. EMOM 1:30 Every other round add weight Round 2

This metcon is for time! You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once y