4.28.22
Metcon
3 mins of preferred Cardio
2 mins Lateral Step Ups
1 min Single Arm DB Clean & Push Press
2 mins Lateral Step Ups
1 min Single Arm DB Clean & Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
20/15 Cal Assault Bike or 25/18 Cal Row
25 Air Squats
20/15 Cal Assault Bike or 25/18 Cal Row
25 Air Squats
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
50 DUs / Singles
10 Double DB Hang Clean & Push Press (35/25 – 25/15)
50 DUs / Singles
10 Double DB Hang Clean & Push Press (35/25 – 25/15)
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
10 Knees to Elbows
20 Side 2 Side on Bench
10 Knees to Elbows
20 Side 2 Side on Bench
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
20/15 Cal Assault Bike or 25/18 Cal Row
25 Air Squats
20/15 Cal Assault Bike or 25/18 Cal Row
25 Air Squats
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
50 DUs / Singles
10 Double DB Hang Clean & Push Press (35/25 – 25/15)
50 DUs / Singles
10 Double DB Hang Clean & Push Press (35/25 – 25/15)
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
10 Knees to Elbows
20 Side 2 Side on Bench
10 Knees to Elbows
20 Side 2 Side on Bench