Warmup
800m Run
10-8-6-4-2
Spidermans
Step Back Lunges each leg
Double MetCon Day
MetCon 1
EMOM 7 (all 3 movements!)
7 Russian Kettlebell Swings
7 Goblet Squats
7 Burpees
Rest 3:00
MetCon 2
10 Sit-ups/25 Push-ups/200m
20 Sit-ups/20 Push-ups/200m
30 Sit-ups/15 Push-ups/200m
40 Sit-ups/10 Push-ups/200m
50 Sit-ups/5 Push-ups/200m
Accessory Work
3 Rounds
:30 Single Leg Lunge Holds, right leg forward Rest :30
:30 Single Leg Lunge Holds, left leg forward Rest :30
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