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Metcon

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Workout

Sunday

Warm-up

IN TEAMS OF 2 (OR SOLO) …
2 ROUNDS
P1: 200m Med. Ball Run
P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES
MIN 1 - 5 Back Squats*
MIN 2 - :40 Row**

*Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above.
**Increase pace each set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
1500m/1200m Row
20 Back Squats (135/95)|(95/65)
1000m/800m Row
15 Back Squats
500m/600m Row
10 Back Squats

-Hard 20:00 Cap-

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

2000m Row
40 Back Squats (135/95)|(95/65)
1500m Row
30 Back Squats
750m Row
20 Back Squats

*Partners will switch every 250m. Split Back Squats as needed.

(Score is Time)

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