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Components

Metcon

Settings

Workout

Sunday

Warm-up

ON A 10:00 RUNNING CLOCK…
1 ROUND
25ft Knee to Chest
25ft Figure Four Walks
25ft Toy Soldiers
25ft Walk on Toes
25ft Walk on Heels
25ft High Knees
25ft Butt Kickers
200m Run

Into…

AMRAP in the Remaining Time Of…
5/5 Sumo DB Deadlift
5/5 DB Curl to Press
6 Alt. DB Around the World
6 Alt. Lunges

Workout

Metcon (Time)

FOR TIME
40 Alt. DB Devils Press (50/35)|(35/20)
40 Alt. DB Goblet Lunges
400m Run
30 Alt. DB Devils Press
30 Alt. DB Goblet Lunges
400m Run
20 Alt. DB Devils Press
20 Alt. DB Goblet Lunges
400m Run
10 Alt. DB Devils Press
10 Alt. DB Goblet Lunges
400m Run

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

FOR TIME*
80 Alt. DB Devils Press (50/35)|(35/20)
80 Alt. DB Goblet Lunges
400m Run
60 Alt. DB Devils Press
60 Alt. DB Goblet Lunges
400m Run
40 Alt. DB Devils Press
40 Alt. DB Goblet Lunges
400m Run
20 Alt. DB Devils Press
20 Alt. DB Goblet Lunges
400m Run

*While P1 is completing Devils Press, P2 holds Tall Plank. While P1 is completing Goblet Lunges, P2 holds a Wall Sit. Split work as needed. Both partners complete the 400m Run together.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

FOR RECOVERY
800m Walk Nasal Breathing Only*

*Arm Crosses / Arm Circles / Knee to Chest Pulls / Heel to Glute Pulls throughout

(No Measure)

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