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Sunday Funday BURN

STEADY

1.) 1 Round (0:00-6:00)
- 1:00 Bike
- 200M Run
- 1:00 Ski (Sub 1:00 Row)
- 5E Inverted Toe Touch
- 5E Lateral Lunge
- 5 Inchworm

* Allow 5:00 for athletes to grab light dumbbells. Athletes will use the same dumbbells for all dumbbell movements.

E.S.D.

2.) BURN (3 Rounds of the following) (REST 1:00 between AMRAPs + Rounds) (11:00-46:00)

Metcon (AMRAP - Rounds and Reps)

2a.) 3:00 AMRAP:
- 12/9 Calorie Bike BUY-IN
- Then AMRAP Rounds of: 8 Double DB Bicep Curl + 8 Double DB Strict Press (Light)

Metcon (AMRAP - Rounds and Reps)

2b.) 3:00 AMRAP:
- 200M Run BUY-IN
- Then AMRAP Rounds of: 8 Double DB RDL + 8 Alternating Reverse Lunge w/DBs in Hands (Same Weight)

Metcon (AMRAP - Rounds and Reps)

2c.) 3:00 AMRAP:
- 15/12 Calorie Ski (Sub 15/12 Calorie Row) BUY-IN
- Then AMRAP Rounds of: 8 V-Ups + 16 Alternating Russian Twists

* Allow 4:00 for athletes to put equipment away and prepare for adaptation.

ADAPTATION

3.) 4:00 Alternating EMOM:
Minute 1: Couch (R)
Minute 2: Couch (L)
Minute 3: :20E Twisted Cross
Minute 4: Cat/Cow Transitions

Want to see some of these movements in action? Check out our .