04/08/2021
Metcon (AMRAP – Rounds and Reps)
20 min x
AMRAP
50 ft HS Walk or 5 Wall Walk
40 AbMat Sit Up
30 Push Ups
20 Burpees
100 Double Unders
AMRAP
50 ft HS Walk or 5 Wall Walk
40 AbMat Sit Up
30 Push Ups
20 Burpees
100 Double Unders
Metcon (Calories)
Strength:
Rowing Intervals:
8 x 1 min on/1 min off
Damper 10
all out row
Rowing Intervals:
8 x 1 min on/1 min off
Damper 10
all out row
Then Stretch
Metcon (AMRAP – Rounds)
Conditioning
AMRAP X 15 min
– select a weight that lets you do all movements unbroken taken at a medium pace
5 Bench Press
7 Pendlay Row
9 Deadlift
AMRAP X 15 min
– select a weight that lets you do all movements unbroken taken at a medium pace
5 Bench Press
7 Pendlay Row
9 Deadlift
EMOM x 10
15 Heavy Wall Ball
