Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap
- 16 PVC Thrusters
- 6 Ring Rows
- 200m Jog
Metcon (Time) *15 minute time cap
Sets: 10-20-30-40-50x reps
- Wall Balls (20/14)
- Ab mat Sit-ups
- Ring rows
do a set of the 3 exercise for 10 reps each, than do set of the 3 exercise for 20 reps each …and so on until you do last set of 50 under 15 minutes.
Originally posted 2015-04-18 11:38:46.