A. General
2 rounds
20 jumping Jacks
10 lunges
10 air squats
B.Specific
10 Single DB squat
5/5 Single arm DB press
10 Double DB squat
10 DB S2)
For Rounds & Reps
2 rounds of
4 minute Cal Machine
1 min rest
4 minute AMRAP
- 10 Burpees
- 10 Jumping lunges
- 10 DB Squat @ 35/25lbs x 2
- 10 DB S2OH @ 32/25lbs x 2
TC: 40 minutes
Score: Total Cals on Machine (below) + Rounds & Reps
Total Calories from metcon
Romanian Deadlift
3 x 8 @ moderate
You can use DBs, KBs or a Barbell