1. Metcon
With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
This is a 12 minute workout, 3 minutes at each movement. Post totals for each of the four movement.
Games competitors add the following strength prior to workout:
1. Pulls
15 min to establish a 1RM Sumo Dead lift
2. Bench Press
A. 6x2 across - 40 sec rest
B. 3x20 Close Grip Unstable Bench - set up with two fingers inside the knurling.
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