METCON
Warm Up
2 Rounds:
250 m Row
0.2k Bike
5/5 Reverse lunges
5/5 Single arm ring rows
5 Burpees
10 Hollow rock
Metcon
For Total Time:
3 Rounds:
20 Cal Row
20 Alt. DB Snatch (10 per arm) (22.5/15 kg | 15/10 kg | 10/5 kg)
20 Walking Lunges
2 Rounds:
30 Double Unders | 60 Single UNders | 30 Jumping Jack
30 Single Arm DB STOH (15 per arm) (22.5/15 kg | 15/10 kg | 10/5 kg)
30 Alt. V ups (15 per side) | Plate russian twist (10/5 kg) | Ab mat sit up
1 Round:
40 Cal Bike
40 Air Squats
40 KB Swings (24/16 kg |16/12 kg | 12/8 kg)
Time cap 45 mins