Workout – Metcon (Time)
4 rounds for time
20/16 Calorie Assault Bike
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)
TARGET SCORE
Target time: 14-16 minutes
Time cap: 18 minutes
Scaling Option
4 rounds for time
200/150m Row
15 Sit Ups
10 Dumbbell Thrusters (light)
14 Alternating Box Step Ups
Strength – Push Jerk (1×1)
Push Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
Accessory – Warm-up (No Measure)
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits