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Components

Metcon

Settings

Workout

Saturday

Warm-up

2 SETS
20 Pike Shoulder Taps
10 Bootstrappers
5 Inch Worms + Push-up

Into…

TABATA: 4 SETS, :20 ON / :10 OFF
MOVT 1 - Jumping Jacks*
MOVT 2 - PVC Pass Thru**

*Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders
**PVC Pass Thru changes each round:
1st = PVC Pass Thru
2nd = Single Arm (R) Strict Press w/ DB
3rd = Single Arm (L) Strict Press w/ DB
4th = Alt. DB Snatches

Workout

Metcon (Time)

FOR TIME
1 Mile Run

Immediately Into...

2 ROUNDS
80 Double Unders
40 Alt DB Snatch (35/25)(25/20)
20 Burpees

(Score is Time)

RX +
50/35
Scaled
800m run
Single Unders
Less weight

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

FOR TIME
1 Mile Run

Immediately Into...

2 ROUNDS
160 Double Unders
80 Alt DB Snatch (35/25)(25/20)
40 Burpees

*Run to be completed together, each partner holding one end of the same jump rope. In the rounds, P1 works while P2 rests. Switch as needed.

(Score is Time)

RX+
50/35
Scaled
800m run
Single unders
Less weight

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