F4L – 60519

F4L – 60519

Warm-up

20 Calories

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Weightlifting

Back Squat (Work to a top triple)

A. Metcon

Alternate AMRAPS x 2 rounds

AMRAP X 1 Minute (rest 2 Minutes)
40 Double unders
Max reps Dips

AMRAP X 1 Minute (rest 2 Minutes)
40 Double unders
Max Reps Hang Power clean (70/45kg)

B Metcon (Time)

For Time
24 Front Squats 50/35kg
24 Box Jumps 24/20″
12 Burpees over the bar
16 Front Squats
16 Box Jumps
8 Burpees over the bar
Subscribe To Our Newsletter

Join our subscribers list to get the latest news, updates and special offers delivered directly in your inbox.