METCON
WARM-UP
ON A 9:00 RUNNING CLOCK…
LINE DRILLS
25’ High Knees
25’ Butt Kickers
25’ High Kicks
25’ Lateral Shuffle (L/R)
25’ High Skips
Into….
2-3 ROUNDS
200m Run @ Mod Pace
12 DBL DB Seesaw Row
30 Single Unders*
6/6 DB Goblet Split Squat
6 Hand Release Push-Ups
WORKOUT
FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges
15 DB Renegade Row
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Row
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Row
POST WORKOUT STRENGTH
3 SETS
15-20 DB Flyes*
15-20 Close Grip DB Floor Press