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Components

Metcon

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Workout

Sunday

Warm-up

TABATA (:20 ON/ :10 OFF)
1 ROUND
MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack
MVMNT 2: Hollow Rocks
MVMNT 3: Supermans
MVMNT 4: Med. Ball or Backpack Front Squats

Workout

Metcon (Time)

4 ROUNDS FOR TIME
400m Run
20 Med. Ball Front Squats
15 Tuck-Ups

*15:00 Hard Cap

(Score is Time)

Workout - HOME

Metcon (Time)

4 ROUNDS FOR TIME
400m Run or 2:00 Cardio (Athlete Choice)
20 Backpack Front Squats
15 Tuck-Ups

(Score is Time)

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