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Metcon (Time)
Partner Throwdown Friday
50/40 Calorie Row (Rx+ Assault Bike)
50 Front Squats (155/105)
50/40 Calorie Row (Rx+ Assault Bike)
100 GHD Sit Ups (partner dead hangs) or 100 V-Ups
50/40 Calorie Row (Rx+ Assault Bike)
50 Overhead Squats (115/80)
50/40 Calorie Row (Rx+ Assault Bike)
50/40 Calorie Row (Rx+ Assault Bike)
50 Front Squats (155/105)
50/40 Calorie Row (Rx+ Assault Bike)
100 GHD Sit Ups (partner dead hangs) or 100 V-Ups
50/40 Calorie Row (Rx+ Assault Bike)
50 Overhead Squats (115/80)
50/40 Calorie Row (Rx+ Assault Bike)
Individual Option
25/20 Calorie Row (Rx+ Assault Bike)
25 Front Squats (135/95)
25/20 Calorie Row (Rx+ Assault Bike)
50 GHD or 50 V-Ups
25/20 Calorie Row (Rx+ Assault Bike)
25 Overhead Squats (95/65)
25/20 Calorie Row (Rx+ Assault Bike)
Target time: Sub 25 minutes
Time cap: 30 minutes
STIMULUS and GOALS
Let’s start the tires and light the fires here. Partners need to approach this workout aggressively with a strategy that allows both to sustain a high output. Be smart and know when to switch.
Anytime there’s multiple Assault/Echo bikes and squats then you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.
Echo Bike Calories: 40/32 Calories. Advanced teams should stick with 50/40 calories. Rowing should aid in faster overall imes.