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Components

Metcon

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Workout

Friday

Warm-up

1 ROUND
25 Jumping Jacks
25 Bicycle Crunches
50’ Shuttle Run

1 ROUND
20 Lunges (w/o barbell)
20 Deadbugs
50’ Shuttle Run

1 ROUND
10 Alt. Lunges w/ barbell
:30 Side Plank (L/R)
50’ Shuttle Run

Strength

Metcon (Weight)

EMOM X 12 MINUTES*
MIN 1 - 12 Front Rack Lunges
MIN 2 - :45 Hollow Body Hold

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

"TRIPLE AMRAP"

AMRAP x 3 MINUTES
MAX Slam Balls (20/10)

-Rest :30-

AMRAP x 3 MINUTES
MAX Alt. V-ups

-Rest :30-

AMRAP x 3 MINUTES
MAX Front Rack Lunges (95/65)

(Score is Reps)

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