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Components

Metcon

Settings

Workout

Sunday

Warm-up

AMRAP x 7 MINUTES
10 Reverse Lunges
5 Up-Downs Broad Jumps
10 DB Strict Press
5 Glute Bridge-Ups

Strength

Metcon (AMRAP - Reps)

EMOM x 10 MINUTES
MIN 1 - :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L)
MIN 2 - :45 Max Curtsey Squats

(Score is Reps)

Workout

Metcon (Time)

6 ROUNDS FOR TIME
20 Reverse Lunges
10 Up-Down Devils Press (35/20)|(20/15)

(Score is Time)

KG DB: (15/9)|(9/7)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

4 ROUNDS FOR TIME*
40 Synchro Reverse Lunges
40 Up-Down Devils Press (35/20)|(20/15)

(Score is Time)

*Do the lunges together. P1 works while P2 Holds Top of Push-Up Plank in DP...switch as needed.

KG DB: (15/9)|(9/7)

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