Metcon (AMRAP – Rounds and Reps)
AMRAP10
200M Run
10 Sit Ups
5 Squat Jumps
10 Alt. Lunges
5 Burpees
Metcon (Time)
16 min time cap
4 RFT
4 RFT
30/25 Cals AB
25 Box Jumps (24,20)
25 Wall Balls (20,14)
30/25 Cals AB = 40/30 Cals Row = 500M/250M Run
Metcon (AMRAP – Reps)
Tabata Intervals: (2 mins at each)
1) Hollow Holds
2) Oblique Crunch (Left)
3) Supermans Holds
4) Oblique Crunch (Right)
5) V-Ups
*Tabata: 20 Seconds On + 10 Seconds Off