Metcon

Tuesday, December 8, 2020

Home Gym

1200 - with Ratna

Warm Up

2 min easy row

30 sec each of the following:

Active Samson

Hollow Hold

Push-up to Down Dog

Active Spiderman

Arch Hold

Shoulder Taps

Squat to Stands (Boot Strappers)

Straight Leg Sit-ups

Alternating Bird Dogs

Metcon

"Lead Foot" - Comptrain Benchmark

AMRAP 4:

27/21 calorie row

27 burpees

27 C2B

rest 4 min

AMRAP 4:

21/15 calorie row

21 burpees

21 T2B

rest 4 min

AMRAP 4:

15/9 calorie row

15 burpees

15 pull-ups

This was a tough intense workout and certainly a good bench mark.

Round 1 - 27 calories + 18 burpees

Round 2 - 21 calories + 20 burpees

Round 3 - 15 calories + 15 burpees + 8 pull-ups

I was pleased with the effort.  Ratna trained with me today.

Programming was from Comptrain / Vintage CF.