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Components

Metcon

Settings

Workout

Friday

Warm-up

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)
MOVT 1 -- Up-Downs
MOVT 2 -- Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)
MOVT 1 -- Active Bar Hang
MOVT 2 -- Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)

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