METCON
Warm Up
2 Rounds:
200 m Run
5 KB jefferson curl
10 Air Squats
10 Burpees
5/5 lateral box step up
Metcon
4 Rounds:
Station 1: (2:00 Work)
200 m run or 6 laps
Max KB Swing
:30 Sec Rest
Station 2: (2:00 Work)
5 Devils Press (2×22.5/15 kg)
Max Cal Row in the remaining time
:30 Sec Rest
Station 3: (2:00 Work)
12 Burpees to Target
Max Alt. Box Step up (60/50 cm)
:30 Sec Rest
Each round takes 7:30
*30 Min total today
Pace yourself!! :30 is not much rest and there are 4 total rounds!!