Steel Bell / Ballast Ball Metcon


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Steel Bell / Ballast Ball Metcon

Timing: 60 Seconds on / 20 Seconds Off
Volume: 3 Cycles
Tracking: Reps per sequence
Total time: 24 Minutes

Men

1.    Sandbell Shoulder Thruster 50lbs

2.    High Low Toss 50lbs

3.    2 Hand Snatch 50lbs

4.    Ballast Ball Sledge hammer

5.    Ballast Ball Hamstring Bridge

6.    Ballast Ball Feet catch and toss


Women

1.    Sandbell Shoulder Thruster 30lbs

2.    High Low Toss 30lbs

3.    2 Hand Snatch 30lbs

4.    Ballast Ball Sledge hammer

5.    Ballast Ball Hamstring Bridge

6.    Ballast Ball Feet catch and toss

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, MET, CFT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs Muscle Energy techniques, FMS, Tigger Point Therapy, Yoga, and M|WOD to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better... Train Better.


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