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Components

Metcon

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Workout

Sunday

Warm-up

3 SETS (10:00 Cap)
15/12 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges

Warm-Up

Metcon (AMRAP - Rounds and Reps)

AMRAP x 25 MINUTES
50/40 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)

*Each step = 1 Rep

(Score is Rounds + Reps)

Warm-Up

Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2...

AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs (20)

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches

(No Measure)

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