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Block 1: 22 mins (non cycle option)
This block begins with a 10min EMOM. Alternate back in forth between a timed run and reps of your chest press. Complete the reps/times in your minute and use the remaining time to transition. When done with 10:00, use 2:00 to rest and transition to the bottom section. Complete a 2:00 EMOM for 5 rounds. Complete your run and pushups within the 2:00 and rest the time that is remaining.
Block 2: 20 mins (non cycle option)
Take 20 minutes to keep moving in this METCON. complete each exercise and rest one minute before starting again.
Block 1: 50+ mins (cycle option)
Complete your heavier sets of 75-80% chest press. Your weights shoulder be up 1-2 weight classes from your week 5 weights. When done, complete the supplementary work in order.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Wall Mobility/Internal RotationWarmup — S/A Chest ActivationWarmup — S/A OH MobilityDumbbell Chest PressHigh Bench Push UpDumbbell Incline PressBall Clean to Push PressSide Plank Hip DipDumbbell Decline PressPush Up
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