Sunday

Metcon:

[OPEN + PERFORMANCE]
As Many Echo Bike Calories As Possible In 20 Minutes:
@0:00 15 Wallballs (20/14 lbs to a 10/9 ft target)
@2:00 :45 Forearm Plank
@4:00 15 Wallballs (20/14 lbs to a 10/9 ft target)
@6:00 :45 Forearm Plank Left
@8:00 15 Wallballs (20/14 lbs to a 10/9 ft target)
@10:00 :45 Forearm Plank Right
@12:00 15 Wallballs (20/14 lbs to a 10/9 ft target)
@14:00 :45 Push-Up Plank
@16:00 15 Wallballs (20/14 lbs to a 10/9 ft target)
@18:00 :45 Reverse Plank
*Every 2:00 starts with a different movement. Once you’ve completed the movement, bike and gain calories until the next 2:00 mark.

 

[FITNESS]
As Many Echo Bike Calories As Possible In 20 Minutes:
@0:00 15 Wallballs (14/10 lbs to a 10/9 ft target)
@2:00 :45 Forearm Plank
@4:00 15 Wallballs (14/10 lbs to a 10/9 ft target)
@6:00 :45 Forearm Plank Left
@8:00 15 Wallballs (14/10 lbs to a 10/9 ft target)
@10:00 :45 Forearm Plank Right
@12:00 15 Wallballs (14/10 lbs to a 10/9 ft target)
@14:00 :45 Push-Up Plank
@16:00 15 Wallballs (14/10 lbs to a 10/9 ft target)
@18:00 :45 Reverse Plank
*Every 2:00 starts with a different movement. Once you’ve completed the movement, bike and gain calories until the next 2:00 mark.