Mangosteen
Accessory
Metcon
Pre-Workout:
EMOM 7:
1-3 Legless Rope Climbs
EMOM 7:
1-3 Legless Rope Climbs
Workout
Mangosteen (Time)
– RX –
5 Rounds For Time:
500/400m Row
:30 L-Sit Hold
5 Rounds For Time:
500/400m Row
:30 L-Sit Hold
– LEVEL 2 –
5 Rounds For Time:
400/300m Row
:15 L-Sit Hold
– LEVEL 1 –
5 Rounds For Time:
300/200m Row
:20 Seated L-Sit Hold
Stretching
Metcon
2 Sets:
1:00 Calf Stretch / Side
1:00 Wrist Extension Stretch / Side
1:00 Calf Stretch / Side
1:00 Wrist Extension Stretch / Side
Extra Work
Back Squat (Every 2:30 x 6 Sets: 4 Back Squats)
Metcon (Weight)
For Load:
10-8-6-4-2
Bench Press
– Increase loading across each set.
10-8-6-4-2
Bench Press
– Increase loading across each set.
Metcon (Time)
Every 3:00 x 6 Rounds:
400m Run
400m Run
Metcon (AMRAP – Reps)
Every 3:00 x 6 Rounds:
On a 2:00 Clock:
12/8 Calorie Row
12 Burpees Over Bar
Max Russian KB Swing
– Rest 1:00
On a 2:00 Clock:
12/8 Calorie Row
12 Burpees Over Bar
Max Russian KB Swing
– Rest 1:00