Friday Sweat

CFD – SWEAT!

Metcon

Metcon (No Measure)

Every 10min. x 3 Rounds:

400m Row

30 DB Burpee Hang Power Clean and Press 45/30s

400m Run

30 Toes-To-Bar
Gotta pace a little so you can hang on. If you need to scale anything, change the 30 reps to 20.

Shoot for a fast finish time and earn that rest break.

For the DB Burpee Hang Power Clean and Press, you’re going to need (2) DBs. As you stand up from the burpees, do the hang clean on the sides of your body and bring them to shoulder… Now press, don’t jerk them!

Advanced can go 50/35s

Metcon

Metcon (No Measure)

Arm Cash Out!

3 Rounds:

1min. of DB Bicep Curls

immediately into;

1min. of DB Tricep Skull Crushers

1min. REST

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