METCON
Warm Up
2 mins single unders
2 rounds:
10 KB SDHP
10 Plate front raise
10 air squats
Conditioning
For Time:
Buy In:
400m or 500 row
into:
50 Box Step Ups
50 DUs | 125 Single unders | 50 Jumping Jack
50 Medball Sit Ups (9/7 kg) | (7/5 kg) | Abmat sit up
50 DUs | 125 Single unders | 50 Jumping Jack
50 Goblet Squats [24/16 kg | 16/12 kg | 12/8 kg]
50 DUs | 125 Single unders | 50 Jumping Jack
50 KB Swing [24/16 kg | 16/12 kg | 12/8 kg]
50 DUs | 125 Single unders | 50 Jumping Jack
50 Wallball (9/7 kg) | (7/5 kg) | Abmat sit up
50 DUs | 125 Single unders | 50 Jumping Jack
50 Box Step Ups
into
Cash out:
400m Run or 500 m row
Time cap 40 mins