METCON
Warm Up
5:00 AMRAP:
10 cal Row
6 Push up
6 V-up
6/6 single arm ring rows
Metcon
40:00 AMRAP
100m run (3 laps)
20 Russian Twists (10/5 kg)
20 Plate GTOH (10/5 kg)
–
200m Run (6 laps)
20 Air Squat
10 Burpees to Plate (10/5 kg)
–
300m Run (9 laps)
20 OH Lunges with Plate (10/5 kg)
20 Plate Sit Ups (10/5 kg)
–
400m Run (12 laps)
20 Cal Row
10 Cal Bike