03/29/2021
Warm-up
Warm-Up:
Pick a spot to start, do all three
A)
Assault Bike Intervals – 30 sec on / 30 sec rest x 5, building intensity
B)
Rowing Intervals – 30 sec on / 30 sec rest x 5, building intensity
C)
Running – 200m run, 30 sec rest x 3
Pick a spot to start, do all three
A)
Assault Bike Intervals – 30 sec on / 30 sec rest x 5, building intensity
B)
Rowing Intervals – 30 sec on / 30 sec rest x 5, building intensity
C)
Running – 200m run, 30 sec rest x 3
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
20 Air Squats
30 American KB Swings
40 Reverse or Jumping Lunges
50 Double Unders (or heavy rope singles)
20 Air Squats
30 American KB Swings
40 Reverse or Jumping Lunges
50 Double Unders (or heavy rope singles)