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By: Mark Masavage
Metcon Partner Up First 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball10 cal (Rower, Assault Bike, Ski Erg)10 Wallballs @ 20/14lb Rest 2min Second 10 min (AMRAP) – You go I go3 – Strict Pull-Ups3– Toes-to-Bar6 – Push-Ups2 Ball Over Shoulders (increase 2 reps per round. 80/50lb split between the…
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon For Time: (20 min cap) 30, 20, 10 Clean and Jerk (135/85) Assault Bike Cals
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
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