(Long Metcon)

FREE WEEK

Warm-up: 10 Min
8 Min
Agility Course

Fun: 15 Min
5 min Ski Erg Relay
Class vs Class
Teams of at least 3 switch every 30 seconds.
Add total meters of entire class after 5 minutes and divide by number of athletes for class average. We will post fastest class at the end of the day!

Workout: 30 Min
4 Minutes to Finish
10 Push-ups
20 Pull-ups
30 Sit-ups
40 DB Snatch (50/35)
50 DB Goblet Squats (50/35)
60 Cal Row/Ski/Bike

2 Min Rest

6 Minutes to Finish
10 Push-ups
20 Pull-ups
30 Sit-ups
40 DB Snatch (50/35)
50 DB Goblet Squats (50/35)
60 Cal Row/Ski/Bike

2 Min Rest

12 Minutes to Finish
10 Push-ups
20 Pull-ups
30 Sit-ups
40 DB Snatch (50/35)
50 DB Goblet Squats (50/35)
60 Cal Row/Ski/Bike

Score total reps after each round

Scaling:
Box Push-ups, Leg Assisted Pull-ups, Deadbugs, Light DB