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Components

Metcon

Sunday July 7th, 2019

Warm-up

A.: Metcon (No Measure)

Three Sets
Single Arm DB Press x 5 reps + 50ft Overhead Carry per arm
Scap Pullup @2020 x 5-10 reps
Hollow Hold x 20 - 30 seconds

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets
DB Renegade Row x 6 reps
DB Burpees x 7 reps
DB Hang Squat Clean x 8 reps

Conditioning

C.: Metcon (No Measure)

Bike, Run or Row
30 Rounds
40s @85%
20s Easy/Walking pace

Want to see some of these movements in action? Check out our .