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Components

Metcon

Settings

Workout

Sunday

Warm-up

2-3 SETS (5:00 CAP)
:30 Jumping Jacks (Option to clap OH and behind the back)
:30 Bar or :20 Rope Hang
20 Band Pull-Aparts
5/5 Slow Single DB Single Leg Deadlift (Athlete Choice)

Strength

Metcon (No Measure)

4 SETS FOR QUALITY
4-8 Rope Pull-Ups or Narrow Grip Pull-Ups
30' Quad Crawl
:30 Double Under Practice

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
36 Double Unders
18 Sit-Ups
8 Alt. Single DB Up-Down (50/35)|(35/20)
2 Legless Rope Climbs*

*Option for Standard Rope Climb

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

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