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Components

Metcon

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Workout

Sunday Funday

Warm-up

AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)

into...

AMRAP x 3 MINUTES
Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into...

AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

Cool Down

3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

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