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Components

Metcon

Friday

Warm-up

AMRAP X 6 MINS
8 PUSHUPS
8 DB HEX PRESS
8 DB BENT OVER ROW

Workout

Metcon (No Measure)

EVERY 30 SECS (2 MIN ROUNDS) x 6
30 SECS BENT OVER ROW
30 SECS BENT OVER ROW HOLD
30 SECS MAX DB FLOOR PRESS (L)
30 SECS MAX DB FLOOR PRESS (R)

Metcon (Time)

12 MIN CAP
21-18-15-12-9-6-3
Hand Release Push-Ups
Tuck Jumps
Leg Raises

6 MIN AMRAP
8 BURPEES
30 RUSSIAN TWISTS

Finisher

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