Metcon (No Measure)
Emom 9
Min 1 – Dubs
Min 2 – x10 Goblet Squats 35/53
Min 3 – x10/8 TTB
Back Squat (5×7 @ 65%)
Perform each set every 90 Sec.
Metcon (Time)
21-15-9
Wallball 20/14
AKBS 53/35
Rest 2 min
x45 Wallball
x45 AKBS
Metcon (No Measure)
Core Work
Strict TTB
4×5
L-Sit hold
4xME
Tabata
Sit-ups
Burpees
Alternate each round until you have completed 8 total rounds.