METCON

 

Warm Up

400 m run

2 rounds of:

6 Double KB Box Step up

4 Double KB Thrusters (2×16 kg / 12 kg)

2 Double KB Devils Presses

 

Conditioning

For time  [Adv | Int | Basic]

400 Meter Run

400 Meter Medball Run (9/7 kg) | (7/5 kg) | N/A

40/35 Calorie Row

20 Double KB Box Step-Up (2×16 kg / 12 kg) | (12/8 kg) | (DB 10/5 kg) at 50 cm Box

20 Double KB Thrusters (2×16 kg / 12 kg)

20 Double KB Devils Presses (2×16 kg / 12 kg)

20 Double KB Thrusters (2×16 kg / 12 kg)

20 Double KB Box Step-Up(2×16 kg / 12 kg)

40/35 Calorie Row

400 Meter Medball Run (9/7 kg) (9/7 kg) | (7/5 kg) | N/A

400 Meter Run