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Metcon

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Workout

Thursday

Warm-up

Workout

PIZZA DELIVERY GAME!

Then…

3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups

Metcon (AMRAP - Reps)

EMOM x 18 MINUTES
MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)*
MIN 2 -- :50 Max Reps of "BW Flow"**
MIN 3 -- :50 Max Reps of Rope Climb

*1 Rep of "KB Flow" is...
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is...
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)

(Score is Reps)

Finisher

Metcon (Calories)

3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)

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Thursday, February 20, 2020

Male Clients