Home Gym
1200 - with Ratna
Crossover Symmetry
Hip Hammy
Metcon
Metcon (3 Rounds for time)
Every 12 minutes, for 36 minutes (3 sets) for times:
1000 Meter Row
20 Burpees Over the Erg
10 Slamball Goblet Squat (30/20 lbs)
400 Meter Run**
20 Slamballs (30/20 lbs)
10 Strict Pull-Ups
**Row, Bike, DU/SU (if you didn’t come Wednesday)
I scaled this based on equipment (and fitness)
1000 m row
20 burpees over erg (step over rounds 2 and 3)
10 med ball goblet squat (14#)
40 step back lunges (unweighted)
10 push-ups
10 strict pull-ups
90 second rest between rounds
Round 1 - 12:30 (roughly 5 min row, 3:30 burpee, 2 min lunges, 2 min everything else)
Round 2 - 12:36
Round 3 - 13:12
The rest intervals were perfect. The burpees were a big mental win. Everything was unbroken except for pull-ups (3 reps, then singles, last few of each round were chin to bar). I am glad I went overtime instead of cutting reps to finish each round in 10-11 minutes.
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