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Components

Metcon

Sunday

Warm-up

3 ROUNDS (7 min max)
200m Run
5/5 SA Front Squat
5/5 SA Push Press
:15/:15 SA FR Hold

Strength

Metcon (Weight)

EMOM x 12 MINUTES
MIN 1 - :45 KB FR Hold
MIN 2 - :45 DBL KB Hollow Body Flutter Kicks
MIN 3 - :45 KB Suitcase Lunges

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
21-15-12-9*
DBL KB Thrusters (53/35)|(35/26)

*Complete a 400m Run after each full round.

(Score is Time)

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