2019-05-08 Fitness Option MetconContinue



Fitness Option Metcon
Continue as far up the following ladder as possible in 12 mins:
3 DB Push Press
3 Burpees
15 Sit-Ups
6 DB Push Press
6 Burpees
15 Sit-ups
9...
9...
*Reps continue to ascend by 3 each round until 12 minutes is complete.


Fitness Option Strength
Bench Press
5-5-5


In as few sets as possible Accumulate:
50 Strict HSPU

Each time you break complete 20 Hollow Rocks.

Record time to completion and number of breaks.


Bench Press 5x3
Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps



3 rounds each for time:
25/20 cal assault bike
70 Double unders
*rest 90sec
25/20 cal assault bike
25 Russian KB swing 32kg (24kg)
*rest 90sec

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