9 stations each

3 people Per station

3 sets 2 laps around each station

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

  1. Sled push/pull

  2. Fire hydrants

  3. Burpee box jumps

  4. Low squat swings

  5. outside3 Jack presses to Sprint 10yrds. Place mats outside to set DB’s on

  6. Battle ropes lunge slams

  7. KB Kneeling wood chops

  8. Bench hops

7min abs- coach chooses

59 views0 comments

Recent Posts

See All

Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. EMOM 1:30 Every other round add weight Round 2

This metcon is for time! You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once y