Tuesday 10 Sept 2019 - metcon


Published September 8, 2019


warm up - general stretching / moving to get blood flowing ( 10 min )

 

5 x EMOM ( 15 minutes total )

1 )  lying glute bridge - hold 30 sec

2 )  10 seated DB press

3 )    5 HEAVY kb row each arm

 

warm up - 3 rounds of

5 up/down dogs

10 air squats

10 kb swings

 

practice each movement - then 1 x thru of row 10 cal / 10 sit up / 5 mbc / 5 row

WOD - 13 minutes

Row 20 Cals

15 sit ups

10 Medball cleans

5 bar rows ( bars set up on pull up rig   )


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