Saturday

Warm-up
Warm-up
1:00 Machine (EZ)

Into…

AMRAP x 3 MINUTES
6/6 Single Leg Glute Bridges
6 Barbell RDLs
6 Alt. Step-Ups

Into…

1:00 Machine (MOD)

Strength
Metcon
FOR QUALITY*
12/12 – 10/10 – 8/8
Slow KB Goblet Box Step-Up (20)

*Increase weight after every full set

(Score is Weight)

Workout
Metcon
2 ROUNDS FOR TIME
800M run
30 Deadlifts(185/135)
50 Box Step-Ups (24/20)

(Score is Time)

BIke, Ski: 50/40 cal
Rx+ 225/185
no rowing