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By: Mark Masavage
Metcon 30 minutes of Cycling.
Metcon For Time: 21, 15, 9 Deadlifts (225/155) Wall balls. (20/14) 3 Minutes of Rest: 9, 15, 21 Row Cals Med Ball Over Shoulder (80/50)
Metcon For Time: 3 Rounds 30 Cal Assault Bike or 40 cal C2 Bike 10 DB Deadlifts (you pick the weight) 5 DB Push Presses
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon 42 min EMOM (10 second transition) C2 Bike. 12 cal Air Runner. 10 cal C2 Rower. 12 cal Push-ups. 15 C2 Ski Erg 12 cal Clusters. 5 (squat clean thruster) Increase or decrease reps as needed
Metcon 30 minutes of Cycling. Or Basketball
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