Warm-up
0-1 slow
1-2 moderate
2-3 sprint
3-4 moderate
4-5 sprint
5-6 slow
1-2 moderate
2-3 sprint
3-4 moderate
4-5 sprint
5-6 slow
Metcon
7 AMRAP
250 m row
20 weighted lunges- kb
10 ring rows
-1 min res-
7 AMRAP
20 jump rope
20 weighted skaters- kb
10 push ups
-1 min rest-
10 cal bike
20 goblet squats
10 sit ups
250 m row
20 weighted lunges- kb
10 ring rows
-1 min res-
7 AMRAP
20 jump rope
20 weighted skaters- kb
10 push ups
-1 min rest-
10 cal bike
20 goblet squats
10 sit ups