MetCon
0:00 – 10:00
21-15-9
KB Swings
DBall over shoulder (reps divided by 3)
10:00 – 20:00
4 rounds
16 TTB
16 Goblet Lunges
20:00 – 30:00
1 mile run
Fx: 35/25, 50/30, Hanging Leg Raise
P: 53/35, 70/50
O: 70/53, 100/70
Stimulus: Grunt/Capacity
MetCon
0:00 – 10:00
21-15-9
KB Swings
DBall over shoulder (reps divided by 3)
10:00 – 20:00
4 rounds
16 TTB
16 Goblet Lunges
20:00 – 30:00
1 mile run
Fx: 35/25, 50/30, Hanging Leg Raise
P: 53/35, 70/50
O: 70/53, 100/70
Stimulus: Grunt/Capacity