Public Whiteboard

Components

Metcon

Settings

Workout

Friday

Warm-up

2 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Single Unders
MOVT 2 - Reverse Lunges

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Side to Side Single Unders
MOVT 2 - Forward Lunges

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Backwards Single Unders
MOVT 2 - Air Squats

*1 Set= both movements.

Skill

Metcon (No Measure)

EMOM x 12 MINUTES
MIN 1 - :40 Double Under or Triple Under Practice
MIN 2 - :40 Pistol Squat Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees

*Complete 84-42-21 and so on...
**Hold DB Any Way Above Waist

(Score is Time)

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