Garage Gym
1500
Warm Up
Reverse Hyper
Foam Roller
Crossover Symmetry
Hip Hammy Flow
Metcon
For Time:
50 sit-ups
40 DB Snatch (27.5#)
30 Ring Row
20 Push-ups
10 Cleans (115#)
This was modified from main site programming which called for GHD sit-ups, 50# DB snatch, C2B pull-ups, handstand push-ups and 165# cleans. I scaled it very appropriately finishing in 12:19.
Sit-ups - set of 35 then 3 additional sets (2:40)
DB Snatch - big set then 2 small sets (3:00)
Ring Row - 3 sets (~2 min)
Push-ups - 5/4/3/2/2... (~1 min)
Cleans - all singles (2:40 - 9:40 to 12:19)
It felt good to get a metcon in after all of the explosive strength and mono-structural training.
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