Call Us: (941) 953-1798

Clifftop Revenge

Synergy Fitness – Functional Training: Tu/Th/Sat

Mobility

Hips

Strength

A1: Deadlift (7×1; same weight all sets)

Last session before testing next week

A2: Weighted Pull Up (7×2; same weight all sets )

Metcon

Metcon (AMRAP – Reps)

“Clifftop Revenge”

2 rounds for max ‘reps’

1 min max ring rows

2 min max plate burpees

Rest 1 min
Coaching Tips:

Keep the hips up on the ring rows, avoid “kipping”

For the plate burpees, set a good pace, and maintain that for as long as possible; just be sure to keep your back flat.

If your form starts to slip, slow down and do it right.

OPTIONAL CASH OUT

Metcon (Calories)

4 min max calories on assault bike

Leave a Reply

*

captcha

Please enter the CAPTCHA text