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Metcon

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Workout

Monday

A. CONDITIONING

Metcon (Time)

FOR TIME
120/100 Cal Bike

(Score is Time)

-Immediately Into-

COOL DOWN
5:00 Slow Pedal & Nasal Breathing

(No Measure)

B. 60:00 GPP

Warm-up

ON A 10:00 RUNNING CLOCK...3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

FOR RECOVERY
5:00 Flow Stretching - Full Body

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP - Reps)

3 SETS
15 Bench Press (Bodyweight)
Max Unbroken Strict Pull-Ups

(Score is Reps for Each Set)

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