Warm-up

2 Rounds:

10 Sit-ups

10/8 Calorie Row/Bike (one round each)

Energy Systems

Alternating Every 3 minutes for 12 minutes (2 sets each):

30sec Max Calorie Bike

1 minute Max Calorie Row

*hard effort, around 1:30 of work and 1:30 of rest

*track your total calories, need this for the MetCon

MetCon:

Partner As Many Rounds and Reps as Possible in 15 minutes:

Row/Bike Half of the Total Calories from above

Plate Sit-ups, same reps as calories

*split reps as needed

*Pace Goal: around 2 rounds, but just breathe and move and have fun getting fit

*I know this is a bit of math and can be confusing at first glance, but embrace it and it will be a fun one

*if you got a total of 12 calories between the row and bike, then your reps for the MetCon will be 60

*row is preferred for the MetCon, use Bike as needed

*Plate sit-ups: touch the plate overhead, sit-up and reach plate vertical above your head

All levels: choose a plate weight that allows you to breathe and move