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By: Mark Masavage
Metcon For Time (25-minute cap) 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14) 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups
Metcon 10rds For Time (25-minute cap) – Partner 15/12 Cal Assault Bike 15 Air Squats Waterfall method. A round is completed when both partners complete the air squats.
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon For Time (25-minute cap) 30 med ball Curtis-P wall ball. (30/20) .. aka The Jakey 1 Hang Squat Clean 2 lunges 10′ foot wall-ball 10 rounds 1 min Run 15 push-ups
Metcon 30 Min Spin Class – Cycling
Metcon 15, 12, 9 for Time (15 min cap) Clean and Jerks (135/95) Pull-Ups 12 min EMOM 7 GHD Sit-ups 7 Toes to Bar :30 Blank Hold 7 MD Ball Slams (80/50)
Metcon Cals Assault Bike 10rds of 1:00 min on and 30 seconds rest 21 18 15 12 9 9 12 15 18 21 Use the remainder of the minute for rest.
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