METCON
Warm Up
2 Rounds:
10 Cal Row
10 Air Squat
10 sit up
5 Burpees
3 slow push up
Metcon
For time:
200/150 m Row or 0.35k/0.25k bike
20 Push up
15 Plate ground to overhead (20/15 kg | 15/10 kg | 10/5 kg)
10 burpees to plate
300/250 row or 0.55k/0.45k bike
20 Air Squat
15 Plate ground to overhead
10 burpees to plate
400/300 row or 0.7k/0.55k bike
20 Sit up
15 Plate ground to overhead
10 burpees to plate
300/250 row or 0.55k/0.45k bike
20 Air Squat
15 Plate ground to overhead
10 burpees to plate
200/150 Row or 0.35k/0.25k bike
20 Push up
15 Plate ground to overhead
10 burpees to plate
Time cap 35 mins
Time cap 35 mins