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Metcon

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Workout

The Cell Gym 4.20.19

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Metcon

Metcon (Time)

For Time:
400m Run
then:
30 pullups
50 pushups
80 air squats
Then:
600m Run
then:
30 ring rows
50 floor bench press (65/45)
30 Front squats (65/45)
then:
600m run
then:
30 pullups
50 pushups
80 air squats
then:
400m Run

*because of the length and rep scheme, this workout is meant to be done slow and steady. Work full range of motion, work on steady breathing, and break it into small manageable rep amounts.

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