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By: Mark Masavage
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon 42 min EMOM (10 second transition) C2 Bike. 12 cal Air Runner. 10 cal C2 Rower. 12 cal Push-ups. 15 C2 Ski Erg 12 cal Clusters. 5 (squat clean thruster) Increase or decrease reps as needed
Metcon 30 minutes of Cycling. Or Basketball
Metcon For Time 21, 15, 9 Assault Bike Cals Push Press (95/65) Rest 3:00 minutes 15, 12, 9 Assault Bike Cals Push Press (95/65)
Metcon For Time (45min Cap) In Teams of 4 complete 1776 combined total reps of the following Pull-ups Push-Ups Sit-ups GHD Sit-ups Toes-to-bar Ball Slams (30/20) Wall Balls (20/14) Box Jumps (24″/20″ Rowing (Cals) Burpees DB Push Press (45s/30s)
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