4 Oct 18

Metcon (Time)
20 min time cap
Partner Warm-up
Each one of your will perform the following one at a time…tag team style
100M Run
200M Run
300M Run
400M Run
500M Run
400M Run
300M Run
200M Run
100M Run

(If you can’t run, 100M Run = 125M Row or 6/4 Cals AB)

Metcon (AMRAP – Reps)
(5 Rounds)
V-ups w/ 10# Plate in hands
Plank w/ 10# Plate on back
Russian Twists w/ 10# Plate
Double leg raises (no bent knees)
Death by Burpees (AMRAP – Rounds and Reps)
On minute 1, complete 1 burpee;
On minute 2, complete 2 burpees;
And so on…

You are finished when you can no longer complete the number of burpees within the minute 🙂

Once you ‘die’, start over at 1 burpee and continue until everyone else in class is ‘dead’.

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