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Metcon

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Workout

Sunday Open Gym & Endurance Club 9am

Warm-up

800m run
3 rounds
15 KB swings
10 jumping air squats
5 burpees

Metcon (Time)

Metcon
1 mile run @ 75%
20 burpee to box jump (20")

* Rest 3 mins

1 mile run @ 85%
20 burpee to box jump (20")

* Rest 5 mins

1 mile run all out effort
20 burpee to box jump (20")

*In the case of rain, sub burpee to box jump with Bar touch Burpees.
*increase pace and time with each mile. The last mile should be your fastest.

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