Sunday

Metcon:

[OPEN]

30 Minutes Total

10 Rounds:
2 Minutes On
1 Minute Off

As Many Rounds and Reps as Possible:
10 Alternating Sandbag Over the Shoulder (150/100)

20/15 Calorie Row
30 Weighted Sit-Ups (35/20) (Feet Anchored)
40 Single Dumbbell Push Press (70/45) (20 per side)
50 Single Alternating Dumbbell Box Step-Ups (70/45) (24″/20″)

–  Pick up where you left off

– Score total rounds and reps
– Aim for high-quality movement more so than speeding through today

 

‍

[PERFORMANCE]

30 Minutes Total

10 Rounds:
2 Minutes On
1 Minute Off

As Many Rounds and Reps as Possible:
10 Alternating Sandbag Over the Shoulder (100/60)

20/15 Calorie Row
30 Weighted Sit-Ups (35/20) (Feet Anchored)
40 Single Dumbbell Push Press (50/35) (20 per side)
50 Single Alternating Dumbbell Box Step-Ups (50/35) (24″/20″)

–  Pick up where you left off

– Score total rounds and reps
– Aim for high-quality movement more so than speeding through today

 

[FITNESS]

30 Minutes Total

10 Rounds:
2 Minutes On
1 Minute Off

As Many Rounds and Reps as Possible:
10 Alternating Sandbag Over the Shoulder (60/40)

20/15 Calorie Bike
30 Ab Mat Sit-Ups
40 Single Dumbbell Push Press (35/20) (20 per side)
50 Single Alternating Dumbbell Box Step-Ups (35/20) (24″/20″)

–  Pick up where you left off

– Score total rounds and reps
– Aim for high-quality movement more so than speeding through today