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Metcon

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Workout

Sunday

Warm-up

1:00 Run/Bike/Row/Up-Downs
10 Slam Ball (or Backpack) Deadlifts
:20 Hollow Hold
10 Air squats w/:02 pause in bottom
:30 Run/Bike/Row/Burpees
10 Alt. Lunges
:30 Jump Rope
10 Slam Balls (or Backpack Ground to Overhead)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
400m Run
20 Slam Balls
25 Air Squats
30 Step-Ups
35 Double Unders
40 Flutter Kicks

(Score is Rounds + Reps)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
400m Run or 2:00 Cardio
20 Backpack Ground to Overhead
25 Air Squats
30 Backpack Alt. Lunges
35 Double-Unders or 70 Single-Unders
40 Flutter Kicks (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

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