METCON
Warm Up
6:00 AMRAP:
100 m run or 3 laps
5 Inch worm
5 Jumping squat
5/5 single arm ring row
5 Burpees
Metcon
AMRAP 36 mins
40/32 Cal Bike
50 Air Squats
15 Strict Hanging Knee Raises (or V-Ups)
—
40/32 Cal Row
15 Strict Chin Ups
10 Burpee to Target
—
400m Run
20 Single arm DB Thruster (17.5/12.5 kg)
10 GHD Sit up