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Components

Metcon

Saturday

Warm-up

Buy In: 250m Row

2 ROUNDS:
10 DB Hammer Curls
10 DB Upright Rows
10 DB Strict Press
10 DB Triceps Extension

Buy Out: 200m Run

Strength

Metcon (No Measure)

EMOM x 9 MINUTES
MIN 1 - 10 Supinated Ring Rows
MIN 2 - 10 Diamond Push-ups
MIN 3 - :45 Push-up Plank

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Pull-Ups or Chin-ups*

*Athlete Choice

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