General Dynamics Stretching (5 mins)

Strength:

Back Squat: 3 x 15-20 reps (at 50-60% of 1RM)

Metcon: (Time Expectation)

For Time: 40 minutes time cap

500M Row (2-3 minutes)

50 Box Jumps (2-3 minutes)

100 DB Front Rack Walking Lunges (5-7 minutes)

150 Sit-Ups (6-8 minutes)

200 Double-Unders. (6-10 minutes)

800M Run (5-6 minutes)

One Comment

  1. Patty- No BS – Metcon 31:43 (x20Lb DB)
    Chris – BS #95 – Metcon Alternative
    Auraya – BS #40 – Metcon 36:51 Scaled

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