THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

MetCon:

“Cardio Coma”

Teams of 3: For Time

One Person always working on cardio:

200/160 x Calorie Row (180 for mixed teams)

100/80 x Calorie Bike (90 for mixed teams)

1 mile Run

*whatever modality you start on you must finish all calories or distance before moving on to the others

Two others working on this AMRAP until above cardio is done:

*one working, one resting

40 x Alt. DB Snatch @Rx+: 70/50, Rx: 50/35, Scaled: 35/20

40 x Box Jumps @Rx+ 30/24”, Rx: 24/20”, Scaled: 20/16” or less

40 x Single DB Hang Squat Clean @Rx+: 70/50, Rx: 50/35, Scaled: 35/20