METCON
WARM-UP
EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up
MIN 3 – 10 Step-Ups+ Max Groiners
MIN 4 – 30 Big Jump Single Unders + MaxCalf Raises
WORKOUT
ON A 25:00 RUNNING CLOCK…
100/75 Cal Bike
Immediately Into…
AMRAP in Remaining Time Of…
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups
18 Alt. No Push-Up Renegade Rows
32 Double Unders
OPTIONAL FINISHER
FOR RECOVERY
1:00 Wall Wrist Stretch
:45/:45 Slow Wrist Rotations (Palms
Down)*
:45/:45 Forearm Smash
*Clockwise/ Counterclockwise