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Components

Metcon

Settings

Workout

Thursday

Warm-up

1 ROUND*
100m Run
:20 Top of Ring Row Hold or :20 DB Upright Rows
10 Bodyweight Good Mornings

Into…

1 ROUND
100m Run
10 Tempo Ring Row (3111) or 10 DB Tempo Bent Over Row (3111)
5/5 Single Arm KB or DB Sumo Deadlift

Into...

1 ROUND
100m Run
10 Ring Row or 10 DB Bent Over Row
10 Double KB or DB Sumo Deadlift

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS
200m Run
10 Double Russian Kettlebell Swings
10 Ring Rows

(Score is Time Each Set)

Workout - HOME

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS
1:00 Run/Bike/Row/Burpees
15 Backpack Russian Swings
20 Backpack Bent Over Rows

(Score is Time Each Set)

Optional Finisher

Metcon (No Measure)

2-3 SETS
10 Alt. V-Ups/Tuck-Ups
10 Side Plank Hip Raises/Side
10/10 Single Leg Glute Bridge-Ups

-Rest as needed b/t Sets-

(No Measure)

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