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Metcon

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Workout

Fri 3/20/20

Warm-up

Bike or Row 3xs:
:45sec Easy
:15sec Hard
1x:
10 Bootstrappers
10 High Knee Tuck + Lunge & Twist
:30sec ea. Single Leg Balance
:30sec Plank Ups
5ea Single Arm DB Thruster (lightweight)
1x:
10ea Knee Push Away
10ea Walking Samson Lunge
:30sec ea. Single Leg Balance
:30sec Plank Ups
5ea Single Arm DB Thruster (lightweight)
BB Specific Warm Up 5ea:
Deadlift
Stiff Legged Deadlift
Bent Over Row
Single Leg Deadlift
DB Specific Warm Up 5ea:
Suitcase Deadlift
Single Arm KB Swing
Single Leg DB Deadlift

1: Metcon (Time)

3 Rounds For Quality:
10 Single Arm Deadlift (right)
50' Suitecase Carry (right)
10 Single Arm Thruster (right)
20/17 Cal Bike
10 Single Arm Deadlift (left)
50' Suitecase Carry (left)
10 Single Arm Thruster (left)

Cash Out

3 Rounds for Quality:
Banded Plank: :45 sec
Back Extension x 10
Bar Hang x :30 sec

Want to see some of these movements in action? Check out our .