Cardio Day! :Let’s get those lungs opened up for Monster Mash!
Back to Back Couplets both for time. Score seperately
21-18-15-12-9-12-15-18-21
Cal Row
Run 200m after each Row set
rest 5 mins
7 Rounds for time
15/12 Cal Bike
15 Sit Ups
Program Notes:
This is a great aerobic capacity day. Monster Mash participants will appresicate that this will save their muscles for Saturday and open their lungs up for intensity while non MM particpants will get a great cardio workout.
Metcon intention/notes :
This one is all about pacing and that will be different for each individual. Pacing is so much about feeling and your personal capacity. So I would aim to be slightly uncomfortable throughout with out redlining. You can always adjust.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate:
Same as RX
Scaled:
Cut cals down by 3
Beginner:
Cut cals down by 6