Dynamic warm-up, then MetCon: Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]
Tag Archives: toes-to-bar
Dynamic warm-up, then 4 rds of: 10 single leg DB deadlifts (50# DB) 10 atomic sit-ups (20# ball) 10 DB curls (35# DB’s) 100′ crab walk Strength: deadlifts 8-8-6-4-4, super-set with toes to bar (10-10-10-10-10) MetCon: 5 rds for time of 400m run 10 box jumps (30″) 10 dips 10 reverse curls (25# […]