Announcement
Happy Birthday Andrea Cervone!!
Workout – Metcon (Time)
New England PATRIOTS
16-14-12
Calorie Row
Strict Handstand Push-Ups
– @8:00 –
16-14-12
Calorie Row
Front Squats (95/65)
– @16:00 –
16-14-12
Calorie Row
Push Press (95/65)
* Women’s Calories 13-11-9
TARGET SCORE
Target time each set: 4-5 minutes
Time cap each set: 7 minutes
Scaling Option
10-8-6
Calorie Row
Push-Ups
@8:00
10-8-6
Calorie Row
Dumbbell Front Squats
@16:00
10-8-6
Calorie Row
Dumbbell Push Press
Accessory – Warm-up (No Measure)
Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press
Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.