Tuesday Mix

Section 1

EMOM-every minute on the minute

You have one minute to complete each rep or cal count. The top of each minute starts your next movement.

16 min

Equals 4 laps around all movements

Mixture of upper, lower and cardio movements.

12/10 Rowers/bike

15 BB Bent over rows 95/65 +115/85

12 DB Lunges 50/35

10 DB push press 50/35

Sec 2 for time: CAP 16min

4 Rounds: BB 115/75

5 Squat cleans

10 pull-ups or 8 chest to bars or 4 muscle ups.

10 DL

10 SOH

200m sprint

rest 1:00 min

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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