METCON

5 Rounds x 60s each station with a partner:
1) Wall balls (20, 14)
2) SDHP (53, 35)
3) Row for Calories
4) Ground to Overhead with a plate (45, 25)
5) Front Rack Carry (53, 35)
6) Rest x 60 seconds
*Score = total reps
*Split into 30s of work per athlete

EXTRA CREDIT

Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.
Then,
On their own:
10 Minutes of ”Recovery” work. Options include:
– easy row
– easy Sledpull Powerwalk
– easy jog
– easy bike
*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.