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By: Mark Masavage
Metcon Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition) male: 11 – 12 – 13 – 14 – 15 calfemale: 9 – 10 – 11 – 12 – 13 cal Air Runner C2 Bike C2 Rower Rest C2 Ski Erg Burpee Rest
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon For time (25 min cap) 50 push-up buy-in 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of Deadlift (95/65) Hang Power Clean Thruster 50 push-up cash-out Attempt to go unbroken for…
Metcon 15 Minute AB AMRAP 100 Leg-up Crunch 100 Leg-up Side to Side Crunch 100 Leg Lifts 100 Bicycles
Metcon For Time (25-minute cap) 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14) 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups
Metcon 10rds For Time (25-minute cap) – Partner 15/12 Cal Assault Bike 15 Air Squats Waterfall method. A round is completed when both partners complete the air squats.
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