Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Sunday

Warm-up

3 ROUNDS
15 Jumping Jacks
5 Bootstrappers + 5 Burpees
15ft Bear Crawl
10 Groiners + 10 Air Squats
10 Elbow Punches + 5 Press from Front Rack

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead (95/65)|(65/45)

-Rest 3:00-

AMRAP x 3 MINUTES
Max Burpee to Target*

*Ideal target height is 6" above standing reach

Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.

Optional Finisher

NOT FOR TIME
2-4-6-8-10-8-6-4-2*
DB DBL Bicep Curls (35/25)|(25/15)
DB DBL Bent Over Row

*For both movements, both arms move at the same time.

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