CFD – SWEAT!
Metcon
Metcon (No Measure)
(0-15 min…)
3 Rounds:
500m Row
15 pull-ups
10 devil press 25/15s
(15-30 min…)
3 Rounds:
25/20 Cal bike
20 DB Bench press 45/25s+
10 dips (ring or bench)
(30-40 min…)
10min. AMRAP: “abs”
15 slam balls (30/20lb.)
15 plate sit-ups (35/25lb.)
*You may add a little weight to your lap on the dips if you like.
*On the slam balls, really try to focus on squeezing your core on the way down. That’s crucial for feeling it in your abs. And bring it down HARD.