1. 15’ Strength:
Deadlift
2-3 warm-up sets
Then
3x2* reps (2:30 rest between sets)
*if you do not feel comfortable doing heavy doubles go for 3x5 reps instead.
2. Met-cons are the same but you’re rowing on one of them and biking on the other one💪🏼
Met-con I
10’ AMRAP
10 Strict Press @75/45
15/12 cal Air Bike/Row*
20 Kettlebell Swings @53/35
15/12 cal Air Bike/Row*
20 MB Sit-Ups @20/14
15/12 cal Air Bike/Row*
Rest 3 minutes
Met-con II
10’ AMRAP
10 Strict Press @75/45
15/12 cal Air Bike/Row*
20 Kettlebell Swings @53/35
15/12 cal Air Bike/Row*
20 MB Sit-Ups @20/14
15/12 cal Air Bike/Row*