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Metcon

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Workout

Sunday

READY

1.) 1 Round (0:00-10:00)
- 400M Run
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’ Super Lunge
- 25’ Inchworm

* With remaining time, brief BURN, demo any movements, and allow athletes time to prepare for the conditioning work.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
Every 8:00 for 32:00 (10:00-42:00)
- 30/24 Calorie Bike
- 400M Run
- 500M Ski

* See workout notes below.

* Move immediately into adaptation work.

ADAPTATION

3.) (42:00-45:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Hero

WORKOUT NOTES

E.S.D. Notes:
Move at a moderate and maintainable pace where you are finishing each machine in 2:30 or less. Get immediately on the bike after each round to prepare yourself for the next one.

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