20210929
Metcon (Weight)
3 x
10 Good Mornings
10 Barbell Bent Over Rows with :02 lower
10 DB Arnolds Press
Notes: The loading should be heavy enough that is BURNS on the last 2 reps. This is hypertrophy work and if the load is to light it’s just pre-hab.
Metcon (Time)
For Time:
50 Wallball Shots
60 DB Front Rack Walking Lunges
50 Wallball Shots
L1 = 20/14# Ball, 50/35# DBs
L2 = 20/14# Ball, 35/20# DBs
L3 = 16/10# Ball, 20/15# DBs
TARGET SCORE
8:00
Time Cap: 12 minutes
