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.