Monday
Warm-up
Warm-up
2:00 Run / Bike / Row / or Jump Rope
Into…
1×20’ Down & Back
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Single Leg Hops
Karaoke (L/R)
Into…
2 ROUNDS
10 Step-Ups
10 Single DB Strict Press
100m Jog
Workout
Metcon (Time)
1. ON A 10:00 RUNNING CLOCK…
1 Mile Run
1 Mile Run
(Score is Time)
-Rest 1:00-
Metcon (AMRAP – Rounds and Reps)
2. AMRAP x 10 MINUTES
20 DB Box Step-Ups (50/35)|(35/20)/(24/20)*
15/12 Cal Bike
20 DB Box Step-Ups (50/35)|(35/20)/(24/20)*
15/12 Cal Bike
*DB Must be held in the Back Rack.
(Score is Rounds + Reps)
DB KG: (22.5/15)|(15/10)
Finisher
Metcon (Time)
FOR TIME
21-15-12-9
Single DB Curls
21-15-12-9
Single DB Curls
*:30 Wall Sit After Each Set.
(Score is Time)
