 MetCon4RFT: 400m Team Run 50x American Swings (32/24) 200m Sled Drag (135/90) 1:00 Tuck Hold -45min Time Cap Notes: Grunt work! Heavy KB swings, so be sure to practice and warm those up. Sled work is always about toughness, switch as needed, try to make it a consistent 200m drag at a constant pace (because it will probably hurt no matter what...) PostStraight-arm Lat Pulldown 3 x 12
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 MetConTeams of Two:
5RFT: 60x American KB Swings (24/16kg) 400m Partner Run 60x Push-Ups 400m Partner Run  GymnasticsStrict Pull Up Progressions BEG Tempo Ring Rows 5x5@3033 (:03 on the way down, :03 on the way up, :03 pause at the top) *Lower to an angle that you can finish all reps yet still be challenging INT Strict Pull Ups 5x5 *Rest as needed ADV Weighted Strict Pull Ups 5x5 *Choose a weight that you can finish all reps UB, not a 5RM MetCon2RFT: 800m Run 50x Double Unders 40x Russian KB Swings (32/24kg) PostBanded Pull Aparts x75
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AuthorCoach Erin |
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