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Components

REX KWAN DO

Metcon

Settings

Workout

Sunday

Warm-up

EMOM x 6 MINUTES
MIN 1 - 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time
MIN 2 - 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time
MIN 3 - :30 Single-Unders + :30 Up-Downs

Strength

Metcon (No Measure)

4 ROUNDS FOR QUALITY
20 Banded Pull-Aparts
20 Banded Hammer Curls
20 Banded Tricep Push-Downs

-Rest 1:30 b/t Sets-

(No Measure)

Workout

REX KWAN DO (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES*
9 DB Power Cleans (50/35)|(35/20)
7 DB Push Press
5 Burpee Box Jumps (24/20)

*Every 2:00 including 0:00 complete 35 Double Unders.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2...

AMRAP x 16 MINUTES*
5 DB Power Cleans (50/35)|(35/20)
4 DB Push Press
3 Burpee Box Jumps (24/20)

*P1 works through one full round. P2 completes 35 Double Unders and Max Plank Hold.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

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