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Components

Metcon

Settings

Workout

Sunday

Warm-up

2-3 SETS (5:00 Cap…)
5/5 Clam Shells
10 Bootstrappers
10 Alt. Groiners
10 Tempo Air Squats (Barbell Front Squat Optional) (2121)
-Quick Rest & Repeat-

Strength

Metcon (Weight)

3x7-10
Tempo Front Squat (32X1)

*Weight stays Light-Moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
2000/1600m Row
100 Box Jump Overs (20)
50 Front Squats (95/65)|(65/45)

(Score is Time)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

2 ROUNDS FOR TIME*
1500/1000m Row
100 Box Jump Overs (20)
50 Front Squats (95/65)|(65/45)

*P1 works while P2 rests. Switch every 250m on the row. Split the Jumps and Squats as needed.

(Score is Time)

KG BB: (42.5/30)|(30/20)

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