Ending the week with some important accessory work, and of course the AirDyne makes an appearance.
- Single Arm Landmine Press 4 x 8/side
- place the bottom of the barbell in the middle of a 45 pound plate, then press from the top.
- Single Arm KB or DB Row 4 x 10/side
- Pause for 2 seconds at the top of each rep. This makes these significantly harder
- 5 Rounds 20 second sprint, 40 second recovery on AirDyne or Rower. Your score is calories.
Accessory Work: After or before MetCon. 3 Rounds NOT FOR TIME
- 5 – 15 MedBall Push Ups, depending on ability. Just make it challenging
- 5/leg pistol squats
- 25 double unders