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Components

Metcon

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Workout

Thursday

Warm-up

AMRAP x 6 MINUTES
100m Run
25ft Butt Kicks
25ft Toe Touches
25ft Side Shuffle
25ft Karaoke
15 Banded Face Pulls or DB Bent Over Rows
15 Banded Strict Press or Single DB Strict Press

Strength

Metcon (AMRAP - Reps)

EMOM x 12 MINUTES
MIN 1 - :45 Alt. Hammer Curls
MIN 2 - :45 DB Floor Press
MIN 3 - :45 Hollow Body Flutter Kicks

(Score is Reps)

Strength - HOME

Metcon (AMRAP - Reps)

EMOM x 12 MINUTES
MIN 1 - :45 Alt. Hammer Curls
MIN 2 - :45 DB Floor Press
MIN 3 - :45 Hollow Body Flutter Kicks

(Score is Reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups

(Score is Time)

Workout - HOME

Metcon (Time)

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 DB Power Cleans

(Score is Time)

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