April 21, 2017
FRIDAY!
MET CON: For Time (35:00)!
Perform the following in the order as prescribed. Note: There is no break between workouts unless you take one!
A) Ladder!
25-20-15-10 S2O
C: #115/85 – #50/30
RX: #95/65 – #40/20
P: #75/45 – #30/15
*200 M “MB” Run (after each set of S2O). NOTE: “C” athletes will run first, then perform the S2O.
IN SUCCESSION…
B) 4 Rounds:
C: 12 Hurdle Jump Overs “24/20 +
15/12 Calorie Bike
RX: 12 Box Jump Overs “24/20 +
20/17 Calorie Row (4)
P: 12 Box Jump Overs
(or 16 Alt. Step Up’s Only) “24/20 +
18/15 Calorie Row (4)
IN SUCCESSION…
C) Ladder: 25-20-15-10 HSPU
(MOD: Med Ball Slam)
200 M Run (after each set of HSPU). NOTE: “C” athletes will run first, then perform the HSPU.