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Metcon

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Workout

Sunday

READY

1.) 1 Round (0:00-10:00)
- 400M Run
- 8E Quadruped Hip Rotations
- 8E Deadbug
- 6E Single Arm DB Arnold Press
- 6E "2 UP 1 DOWN" Ring Row

* With the remaining time, allow athletes to grab a single dumbbell they will use for the whole workout, demo movements, and brief the BURN.

E.S.D.

Metcon (AMRAP - Rounds and Reps)

2.) BURN
2a.) 30:00 AMRAP: (10:00-40:00)
- 400M Run
- 8 Suitcase Dumbbell Deadlift (R)
- 8 Single Arm DB Bicep Curl (R)
- 8 Single Arm DB Strict Press (R)
-- 8 Suitcase Dumbbell Deadlift (L)
- 8 Single Arm DB Bicep Curl (L)
- 8 Single Arm DB Strict Press (L)
- 400M Run
- 8E DB Reverse Lunge (Held in Goblet Position)
- 8E Single Arm DB Bent Over Row

* See workout notes below.

* Allow 3:00 to move into adaptation.

ADAPTATION

3.) (43:00-46:00)
Minute 1: Core 4 Series (R)
Minute 2: Core 4 Series (L)
Minute 3: Cat/Cow Transitions

WORKOUT NOTES

E.S.D. Notes:
Use a single dumbbell for this entire workout. If your limiting factor is the press or bicep curl but you can excel with the suitcase deadlift, perform your deadlifts with a tempo to make them a little more difficult with the lighter load.

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