Warm-up
400m Row
10 situps
10 pushups
10 ring rows
10 squats
Metcon (AMRAP – Rounds and Reps)
With a running clock,
0:00 – 8:00:
Med ball run/walk 400m
Then… amrap remaining time
8 air squats on to the ball
8 pushups
8 situps with med ball (optional)
8 box jump overs
8:00 – 14:00:
Med ball run/walk 300m
Then… amrap remaining time
6 air squats on to the ball
6 pushups
6 situps with med ball (optional)
6 box jump overs
14:00 – 18:00
Med ball run/walk 200m
Then… amrap remaining time
4 air squats on to the ball
4 pushups
4 situps with med ball (optional)
4 box jump overs
18:00 – 20:00
Med ball run/walk 100m
Then… amrap remaining time
2 air squats on to the ball
2 pushups
2 situps with med ball (optional)
2 box jump overs