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Metcon

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Workout

BURN

READY

1.) 1 Round (0:00-10:00)
- 2:00 Row
- 20 Band Pull Aparts
- 20 Banded Good Morning
- 10E Alternating Shoulder Taps in Plank
- 8E Lateral Lunge

* With whatever time is left of the 10:00, brief E.S.D and demo any movements.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
Every 2:30 for 12 Alternating Sets (10:00-40:00)

2a.) Set 1: ROW
- :15 MAX EFFORT Row SPRINT
- 1:45 Row (Moderate Effort)
- :30 REST

2b.) Set 2: DB Complex
- 6E Single Leg RDL w/DBs (Light)
- 6E Reverse Lunge w/DBs
- 8 DB Front Raise
- 8 DB Lateral Raise
- 10 DB Bent Over Reverse Fly
- 10 DB Bent Over Row

* See workout notes below.

* Allow 3:00 for athletes to put equipment away and prepare for Adaptation.

ADAPTATION

3.) 3:00 EMOM (43:00-46:00)
Minute 1: :45 Standing Straddle
Minute 2: :20E Eagle in Saddle
Minute 3: :45 Puppy Pose

WORKOUT NOTES

E.S.D. Notes:
Use a pair of dumbbells that are light and that you can perform your raises with. You will use these dumbbells for the entire DB Complex. Movements should be very controlled and deliberate.

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