METCON
Warm Up
2 Rounds:
100m jog or 3 laps
8 push-ups
8 KB swing
8 Air squats to toe touch
20 secs side Plank Hold Per Side
Metcon
4 Rounds For Time:
500m Row
10 Double KB deadlift (2×20/12 kg)
10 Double KB Hang Power clean
10 Double KB Jerk
200m Run or 6 laps
20 Double Unders or 40 singles
10 Hand release push ups
*36 Min Cap