CORE/CARDIO

CORE 

8min AMRAP 

10 Banded Hollow Pull Downs 

20sec Hollow Rock 

15 Donkey Kick + Burpee 

15sec Superman Hold 


CARDIO 

Bike Intervals

Working as hard as possible 

10sec maximum output

Rest 1min 

20sec 

Rest 90sec

30sec 

Rest 2min 

20sec 

Rest 90sec

10sec 

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METCON RE-TEST

3 RFT 

18/15 Cal Row 

5 Wallwalks 

20 Farmers Carry Alt. Lunges 50/35


M/S

15/12 cal row

Modified wall walks or 10 inchworms with push up

35/25

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Comments

Kenny Mcrostie

Kenny Mcrostie 2 weeks ago / Reply

METCON RE-TEST: 12:27
Notes: Bike and lunges Rx

Kenny Mcrostie

Kenny Mcrostie 2 weeks ago / Reply

CORE/CARDIO:
Notes: 68 cals

Ashley Jones 2 weeks ago / Reply

CORE/CARDIO:
Notes: 8 min AMRAP 10 dead bugs 20 sec plank 16 donkey kicks 10 bird dogs Bike intervals ✅

Ashley Jones 2 weeks ago / Reply

CORE/CARDIO:
Notes: 8 min AMRAP 10 dead bugs 20 sec plank 16 donkey kicks 10 bird dogs

Ashley Jones 2 weeks ago / Reply

METCON RE-TEST: 9:18
Notes: 12 cal row 5 L sits 20 walking lunges - no weight

Brittney Dickson

Brittney Dickson 2 weeks, 1 day ago / Reply

METCON RE-TEST: 9:33

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