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Components

Metcon

Sunday

Warm-up

3 SETS ON AN 8:00 RUNNING CLOCK…
10 Scap Pull-Ups
20 Bent Over Rows (Light DBs or Bands)
30 Single Unders (Switch to Double Unders on Set 3)

Strength

Metcon (No Measure)

3 SETS
10 Perfect Chin-Ups
1:30 EZ Cardio**

**Athlete Choice on Cardio. Nasal Breathing Only.

-Rest :30 b/t Sets-

(No Measure)

Warm-Up

Metcon (Time)

FOR TIME
55-65-75-65-55
Double Unders
20-15-10-15-20
Chest to Bar Pull-Ups

(Score is Time)

Finisher

Metcon (No Measure)

EMOM x 8 MINUTES
MIN 1 - :30 Single KB or DB Hollow Body Flutter Kicks
MIN 2 - :50 DBL KB or DB Front Rack Hold

(No Measure)

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