Warm-up (No Measure)
Cardio: 4 Min
Mobility: 1-2 Min
Then:
15 Burpee + Clean + Wallball
Metcon (AMRAP – Rounds and Reps)
E90secOM x 4
Run 300m
Then
AMRAP 10 Min:
10 Wallball @ 20/14
10 Burpee Over Bar
We are starting with the running intervals to go into our workout with our heartrate high. The run should take use no more than a 1 Min, scale accordingly so that your run is 1 Min or less. Use any version of burpee over the bar you want, lateral or facing.
Variation 1:
200m Run
8 Reps
Variation 2:
100m Run
7 Reps
@ 14/10 lbs WB
Metcon (Distance)
Seated Box Jump
5 x 3 @ As high as possible
Seated on a box jump where your knees are at a 90 deg angel.