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Cycle 4 Week 8 of 8 Day 3

0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-53:00 MetCon

53:00-60:00 Cool-down

1) Warm-up:

3 Rounds

6 Sprawl to Jump over DB

8 Hanging Knee Raises

10 Single DB Curl to Press (5 each arm)

2) MetCon:

“15 Minutes of Fame”

15 minute time block:

Max Calorie Row or Bike

*Every 3 minutes starting at the 3-minute mark, complete:

10 Burpees

15 V-ups

—3 minutes rest—

15 minute time block:

Max Distance Run

*Every 3 minutes starting at the 3-minute mark, complete:

15 Push-ups

20 Air Squats

*Pace: Tough to estimate with this format

Level 1: Lying Straight Leg Raises, Hands elevated or knee push-ups

Level 2: Single Arm/Single Leg V-ups, Hands elevated or knee push-ups

Level 3: As is

4) COOL-DOWN

Earlier Event: July 18
Cycle 4 Week 8 of 8 Day 2
Later Event: July 20
Cycle 4 Week 8 of 8 Day 4