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Components

Metcon

Settings

Workout

Saturday

Warm-up

1 ROUND
1:00 Bike (Light)
20 Mountain Climbers
10 Scap Pull-Ups
10 Slow Shoulder Taps
6/6 Split Squats

1 ROUND
:45 Bike (Moderate)
10 Frog Jumps
8 Wide Grip Scap Pull-Ups
8 Forward Lunges
6 Knee Push-Up Negatives (:03 Descent)

1 ROUND
:30 Bike (Hard)
8 Up-Downs
6 Kip Swings
6 Walking Lunges
4 Hand Release Push-Ups

Workout

Metcon (Time)

FOR TIME
10 Chest to Bar Pull-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
50 Up-Downs
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups

(Score is Time)

Partner Workout Option

Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2...

AMRAP x 25 MINUTES*
20 Chest to Bar Pull-Ups
30/24 Cal Bike
40 Hand Release Push-Ups
50 Synchro Walking Lunges
60 Up-Downs

*P1 works while P2 rests. The Walking Lunges are completed together. Split work as needed.

(Score is Rounds + Reps )

Optional Finisher

Metcon (No Measure)

7 SETS (:20 ON/ :10 OFF)
MOVT 1 - Tuck Hold
MOVT 2 - Sit-Ups

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

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