HYBRID CARDIO
Warm Up
2 Rounds:
200 m row
10 KB Swing
10 Prisoner squat
5 Burpees
5 Box jump
Metcon
00:00 – 16:00
EMOM Alternating between
12 Sandbag Step up
12 Sandbag Squat
16:00 – 21:00 Rest
21:00 – 45:00
Every 4:00 x 6 Rounds:
12 Box Jump Overs
12 KB Swing
12 Sit-ups
200 m run or 250 m row
*rest in the remaining time
*pick the weight that you can do unbroken