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Components

Metcon

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Workout

Friday

Warm-up

AMRAP x 2 MINUTES
Max Run/Row/Bike/Up-Downs

into...

2 ROUNDS
10 Glute Bridges
20 Calf Raises
10 Burpee Broad Jumps
20 Mountain Climbers (1R + 1L = 1 Rep)
10/10 Clam Shells

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES
40-30-20-10
Kettlebell Swing
Lunges
Sit-Ups

*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES
40-30-20-10
Russian Backpack Swings
Alt. Lunges
Sit-Ups

*In between each set, 20 Mountain Climbers (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS
20 Glute Bridge-Ups
10 Clam Shells/Side

-Rest as needed b/t Sets-

(No Measure)

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