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Components

Metcon

Sunday

Warm-up

AMRAP x 5 MINUTES
5 Ring Rows
10 Push-ups or Knee Push-ups
15 Air Squats

Into...

2-3 Rounds
100m Run
10 Tuck-ups
8 DB Curl to Press

Strength

Metcon (No Measure)

EMOM x 9 MINUTES
MIN 1 - :45 Plank
MIN 2 - :45 V-Ups
MIN 3 - :45 Plate OH Hold

Workout

Metcon (Time)

FOR TIME
100 Kettlebell Swings (53/35)

-Rest 2:00-

FOR TIME
50 Burpees

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Whiteboard:

Sunday, September 08, 2019

Male Athletes

Female Athletes

Winny
Tallini

StrengthCon: 11:00 AM

11:10