Tuesday

Metcon:

In Pairs:

 As Many Reps as Possible In 5 Minutes

Buy-In: 30 Calorie Bike

W/ Remainder Of Time Max Rep: Burpees

 

Rest 2:00

 

As Many Reps as Possible In 5 Minutes

Buy-In: 30 Calorie Bike

W/ Remainder Of Time Max Rep: Ball Slams (30/20)

 

Rest 2:00

 

As Many Reps as Possible In 5 Minutes

Buy-In: 30 Calorie Bike

W/ Remainder Of Time Max Rep: Ab Mat Sit-Ups (Experienced Partners May Use GHD)

 

Rest 2:00

 

As Many Reps as Possible In 5 Minutes

Buy-In: 30 Calorie Bike

W/ Remainder Of Time Max Rep: Box Jumps (24/20”)

• Spilt Calories + Reps as needed and score total reps after the bike on each part

 

Individual Version:

 

As Many Rounds and Reps as Possible In 5 Minutes

10/8 Calorie Bike

10 Burpees

 

Rest 2:00

 

As Many Rounds and  Reps as Possible In 5 Minutes

10/8 Calorie Bike

10 Ball Slams (30/20)

 

Rest 2:00

 

As Many Rounds and Reps as Possible In 5 Minutes

10/8 Calorie Bike

10 Ab Mat Sit-Ups (or GHD)

 

Rest 2:00

 

As Many Rounds and Reps  as Possible In 5 Minutes

10/8 Calorie Bike

10 Box Jumps (24/20”)

 

Accessory:

3 Giant Sets of:

Dual DB Skull Crushers x 10

Banded Bicep Curls x 25 

Banded Tricep Extension x 25