Advanced Level Workout: Strength/Work Capacity/Metcon


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Strength/Work Capacity/Metcon

Walk, Run or Bike 5 min
Dynamic ROM

A.4 Rounds AFAP
4 Sandbag get-ups (2 each side)
6 Strict Pull-ups
8 Kettlebell swings
10 meter sprints 4x

Mobility: General

What you need for the workout:
• Sandbag
• Kettlebell or dumbbell
• Pull-up bar
• Markers for sprints

Workout Goals:
-To build work capacity under external resistance to challenge body structure and position through full ranges of motion.
-Work at a pace that keeps you just short of maximum capacity. Remember not to go over the redline.
-To build cardio-vascular respiratory endurance
-You may go heavier or lighter based on your capability.




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