10/07/2020

Metcon (AMRAP – Rounds)
10 Rounds x
45 sec to complete 12/10 Cal Assault Bike
15 sec rest
+
10 Rounds x
45 sec to complete 14/11 Cal Row
15 sec rest
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 Hang Muscle Snatch (45/35)
15 Hollow Rocks
10 Push Ups
+
10 min AMRAP
20 AbMat Sit Ups
15 Hang High Pull (45/35)
10 Strict Press

You have the option to use DB instead of a barbell throughout the workout

Metcon
12 min for Quality
Max Effort Ring Sit
15 Hanging Knee Raises