201014

Warmup

3 Rounds Not For Time

5 Burpees

5 Pushups

10 Air Squats

10 Standing toe Touches

Garage(RX)

Weightlifting

5x5 KB Bent Over Rows (As heavy as possible)

Metcon

21-15-9

Pull-Ups

Burpees

Sit-Ups

Minimal

Weightlifting

5x5 Sandbag Bent Over Rows (As heavy as possible)

Metcon

21-15-9

Table Rows

Burpees

Sit-Ups

Description

Weightlifting: You will work up to the heaviest weight you can complete 5 sets of 5 reps of Single Arm Bent Over Rows

Metabolic Conditioning (Metcon): At 3…2…1…Go! You will perform 21 Pull-Ups, 21 Burpees, and then 21 Sit-Ups. Next, you will perform 15 reps of each movement and then 9 reps of each movement. Your score is the time it takes to complete all the reps.

Weight

The weight for the weightlifting piece of the workout should be and heavy as you can safely perform.

Stimulus

The intended stimulus for the Metabolic Conditioning piece of this workout is a high-intensity quick workout. When you get done your lungs should be on fire!

Scales and Mods

Pull-Ups can be scaled by doing bent over rows or table rows. Hanging from a rail or table edge pulling your chest up to whatever you're holding onto.

Let's Get It!!!