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Components

Metcon

Settings

Workout

Friday

Warm-up

1 ROUND
100m Run
7/7 Single DB Curl to Around the World
7/7 Single DB Strict Press + Tricep Extension
10 Tuck-Ups w/ :02 Hold

INTO..

1 ROUND
100m Run
7/7 Single DB Curl to Around the World
7/7 Single DB Strict Press + Tricep Extension
10 Scap Pull-Ups

INTO..

1 ROUND
100m Run
7/7 Single DB Curl to Around the World
7/7 Single DB Strict Press + Tricep Extension
10 Strict Knees to Chest

*Coaches -- After the warm-up have your athletes grab a quick drink of water and a few options for DBs.

Strength

Metcon (Weight)

EMOM x 12 MINUTES
MIN 1 - :45 Single DB Curls
MIN 2 - :45 Single DB OH Tricep Extension
MIN 3 - :45 Single DB Lat Pull-Over

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME
200m Run
8 Toes to Bar
15 Up-Downs
8 Toes to Bar

(Score is Time)

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