09-03-2020

Warmup

1min Jump Rope

then…

3 Rounds

10 Scapulas Pulls

10 Air Squats

10 Mountain Climbers

10 Plank Shoulder Taps

10 Sit-ups

then…

1min Jump Rope

Metcon

Every 4min for 24min

(0:00-4:00)

400m Run

Max Air Squats

 

(4:00-8:00)

400m Run

Max HR Push-Ups

 

(8:00-12:00)

400m Run

Max Sit-Ups

 

(12:00-16:00)

400m Run

Max Pull-Ups

 

(16:00-20:00)

400m Run

Max Burpees

 

(20:00-24:00)

400m Run

Max Double-Unders

 

(SCORE = Total Reps from all 6 movements)

Scale: 400m Row or 200m Run