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Metcon

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Workout

Sunday

Warm-up

As a team, 400m Jog (warm-up pace!)

Immediately into …

2 ROUNDS
30 Single-Unders*
50m High Knees
50m Butt Kickers
1:00 Row
10 Up-Downs**

*Progress to Double-Unders or practice for the 2nd round.
**Progress to Strict Burpees for the 2nd round.

Workout

Metcon (Time)

4 ROUNDS FOR TIME
75 Double Unders
400m Run
25/20 Cal Row
20 Burpees

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS
10 Feet Elevated Ring Row
10 Alt. SA Elevated Push-Ups
1:00 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Want to see some of these movements in action? Check out our .