2018 Cycle 2 –Test Week Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike
10 Hip Extensions

Strength and skill
Back Squat (3 rep max)

Metcon
Metcon (AMRAP – Rounds and Reps)
Met-Con
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/50lbs
10/7 Calorie row
4 D-Ball
10/7 Calorie row
6 D-Ball
10/7 Calorie row
Etc.

Extra work
Metcon (Time)
Work
For Time:
30/18 Calories on Bike
15/12 Muscle Ups
20/12 Calories on Bike
12/9 Muscle Ups
10/6 Calories on Bike
9/6 Muscle Ups