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Components

Metcon

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Workout

Wednesday

Daily-5 Warm-Up

1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP - Rounds and Reps)

AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to "frog" position with arms extended and palms planted

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 12MINUTES*
MIN 1 - Cardio Choice 1
MIN 2 - DB Ground to Overhead (Single or Double)
MIN 3 - Sit-Ups

2min Rest

20-16-10-50DU/300m Run-10-16-20
DB Snatch
DB Front Squat

Finisher

Metcon (No Measure)

EMOM x 6 MINUTES
MIN 1 - Single DB Curls*
MIN 2 - :30 Single DB Press / :30 Single DB Overhead Hold

*Hold DB at the waist by both heads

(No Measure)

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