Warm-up
Complete in 5 minutes
for 2 rounds, start over at 5 minute mark
10 push ups
20 sit ups
30 squats
40 jumping jacks
50 mountain climbers
60 second wall sit
for 2 rounds, start over at 5 minute mark
10 push ups
20 sit ups
30 squats
40 jumping jacks
50 mountain climbers
60 second wall sit
Metcon
1.) 5 Rounds:
3:30 On 1:30 Off
400m Run
20 KB SDLHP
*Max Assault Bike Calories w/Time Left
3:30 On 1:30 Off
400m Run
20 KB SDLHP
*Max Assault Bike Calories w/Time Left
2.) Accumulate:
100 Banded Tricep Push-Downs
50 DB Bench Press