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Unrated – Personal Training

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Warm-up

400m run

400m row

400m ski

800m bike

Metcon

Metcon (Time)

2 sets:

50-40-30-20-10

Line hops

25-20-15-10-5

Air squats

Rest 2:00 between sets

Accessory

Metcon (Weight)

3 sets:

10 single arm dumbbell bench

10 bent over rows

Strength

Back Squat (3×3 @ 85%)

Metcon

B

Metcon (Time)

2 sets:

50-40-30-20-10

Jump Ropes

25-20-15-10-5

Thrusters (75)

Rest 2:00 between sets

Mobility

2 min couch each side

2 min pigeon each side