Workout – Metcon (Time)
CASADORES
Teams of 2
100 Pushups
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Slam Balls (50/30) (OR 100 Kettlebell Swings (70/53))
30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders (Each, at the Same time)
TARGET SCORE
Target time: 18-20 minutes
Time cap: 25 minutes
Individual Option
50 Push Ups
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
50 Slam Balls (50/30)
30 Alternating Single Dumbbell Step Ups (50/35) (20in)
100 Double Unders
Accessory – Warm-up (No Measure)
Seated Arnold Press
4 Sets: 12 Reps
*Build to a Moderate Weight and stay the same across all sets.
Weighted Hip thrust
5 Sets: 12 Reps
*Build to a Moderate Weight and stay the same across all sets.