Fitness

Metcon
A. TAO

Find your 1RM weighted Pull-Up

No Pull-Up(yet), no problem - do 3-5 Sets of 3-5 heavy Lat Pull-downs.

Metcon
B. TYQ, 2 Sets of:

1-2-3-4-5-6-7…

Bench Press

After every set re-rack the BB to switch grip. Start with narrow, conventional and then a wide grip. Go up the ladder as far as possible. Have a spotter.


Metcon
C. AMRAP 10:

10 OA KB/Farmers Handle Deadlift L
20m OA Suitecase Carry L
10 OA KB/Farmers Handle Deadlift R
20m OA Suitecase Carry R

Deadlifts performed in Hinge pattern only, NO full lock-out at the top.

Metcon
D. 2 Sets of:

5 DB Side Delt Raises + 5 DB Rear Delt Raises + ME DB Front Delt Raises

Side and Rear Delt Raises are performed with the same weight(i.e. 2x15kg) while Front Delt Raises are performed with lighter weight(i.e. 2x7,5kg)

Performance

Metcon
„Helen“, 3 Rounds for time of:

400m Run
21 KBS 24/16kg
12 Pull-Ups