Prehab

MetCon

TEAM METCON:

on a running clock

0:00-4:00

AMRAP

bike calories

(partner must hold chair sit)

4:00-8:00

AMRAP

burpee over partner

(partner must hold plank position)

8:00-12:00

AMRAP

ground to overhead 45/25

(partner must hold their own plate overhead)

12:00-14:00

REST

14:00-18:00

AMRAP

ground to overhead

(partner may rest)

18:00-22:00

AMRAP

burpees on to plate

(partner may rest)

22:00-26:00

AMRAP

bike calories

(partner may rest)

26:00 – 40:00 (finish)

FOR TIME:

8o situps

80 air squats

800m run together

 

Strength

Skill Work