11/14/23
- Black Iron Athletics
- Nov 14, 2023
- 1 min read
WARM-UP
100m Shuttle Run
High Knee Pulls
Quad Pulls
Heel Scoops
Lunges with a rotation
100m Shuttle Run
METCON
For MAX Calories (15 minutes)
60-second Bike/Ski
100m Farmers Carry @ 54/35
45-second Bike/Ski
100m Farmers Carry
30-second Bike/Ski
100m Farmers Carry
15-second Bike/Ski
100m Farmers Carry
60-second Bike/Ski
*rest until recovered between rounds
METCON
AMRAP in 10 minutes (Rounds + reps)
8 Box Jumps @ 24/20"
16 Dual KB Reverse Lunges @ 44/25
32 Double Unders
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