METCON
Warm Up
2 mins single unders
Then try every movement at least 5 reps
Metcon
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 KB 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 Single arm KB Thrusters [24/16 kg | 16/12 kg | 12/8 kg]
50 DUs | 125 Single unders | 50 Jumping Jack
50 Medball Lunges (9/7 kg) | (7/5 kg) | lunges
Time cap 40 mins