WARM UP
EMOM for 5min complete:
10 air squats + 6 up-downs + 4 push-ups
Then,
Stretch
Then,
Coach’s tutorial – Plate G2O
ADVANCED
METCON
Complete as many rounds as possible in 30 mins of:
50 Air Squats
40 Bumper Plate G2O, 45/25
30 Push ups
20 Pull-ups
10 Burpees
INTERMEDIATE
METCON
Complete as many rounds as possible in 30 mins of:
50 Air Squats
40 Bumper Plate G2O, 25/15
30 Abmat push ups
20 Assisted Pull-ups
10 Burpees
BEGINNER
METCON
Complete as many rounds as possible in 30 mins of:
50 Air Squats
40 Bumper Plate G2O, 15/10
30 Knee push ups
20 Ring Rows
10 Up-Downs