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Components

Metcon

Sunday

Warm-up

DYNAMIC WARM-UP | 13:00
AMRAP 8:
:30 bike, row, SkiErg, or run
10 alternating Spiderman stretch
10 sit-ups
10 air squats

WORKOUT PREP AND REVIEW | 10:00
3 sets:
16 jumping jacks
8 walking lunges
4 burpees
– Rest 1:00

Workout

Metcon (Time)

RX

3 rounds for time:
50-m lunge in AFSAP
1 burpee per lunge step taken

AFSAP=As few steps as possible

Post-Workout Strength

Metcon (No Measure)

Accumulate:
3:00 GHD Superman hold
– Every time you break, perform 20 hollow rocks.

Stretch

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

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