22 min AMRAP; steady pacing for quality
250m Row
10 DB Bench Press (light -moderate weight)
50Ft Walking Lunges (Bodyweight only)
6 Strict Pull Ups
Rest 4 Minutes
22 min AMRAP; steady pacing for quality
250m Ski
10 DB Row (light-moderate weight)
:30 WF Hand Stand Hold
10 Cossack Squats (body weight only)
Program Notes:
This is another workout intended to be a steady tempo and we’ve increased the working time by 4 minutes from last week.
The movements chosen are intended to be ones you may not see often and are multi purpose of recovery, improved movement quality and strength.
If you are looking for longevity, improved cardio, improved general movement, and active and recovery from the rest of the week, then look no further.
Show up , find your tempo and groove and walk out of the gym feeling great.
Scaling the Metcon:
Choose weights and reps #’s that allows for continuous work for the entire 22min duration.