Warm Up
3 rounds
10 calorie bike or row
50 single under jump ropes
10 calorie bike or row
50 single under jump ropes
Conditioning
Sprints (2:30 windows per set)
3x20 cal echo bike (rest till 2:30)
right into-
3x20 calorie row (rest till 2:30)
3x20 cal echo bike (rest till 2:30)
right into-
3x20 calorie row (rest till 2:30)
Metcon
For Time
200' farmers carry hold weights by side you pick load
100 anchored situps
75 dips no weight
50 dumbbell snatch 50#/35# dumbbell alt arm (25 each arm)
25 burpee pull ups
200' farmers carry hold weights by side you pick load
100 anchored situps
75 dips no weight
50 dumbbell snatch 50#/35# dumbbell alt arm (25 each arm)
25 burpee pull ups