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Components

Metcon

Settings

Workout

Monday

Warm-up

2 Sets
100m Run @ Easy Pace
10/10 Leg Swings
25’ High Knees
25" Butt Kickers
25’ High Skips

Into..

2 Sets
100m Run @ MOD Pace
10 Up-Downs
10 Lunges
5/5 DB Deadlifts
5/5 DB High Pulls

Extended Warm-up

Metcon (1 Rounds for time)

3 SETS
400m Run

-Rest 3:00 b/t Sets-

(Score is Slowest Run)

Workout

Metcon (Time)

FOR TIME
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges**
800m Run
20 Alt. DB Clean (50/35)|(35/20)
20 Alt. Single DB Front Rack Lunges
800m Run
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

(Score is Time)

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

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