For time:
18-15-12-9-6-3
Cal Row or Ski
Cal Bike
9-8-7-6-5-4
Shuttle Runs
rest 3 Mins
6-8-10-12-10-8-6
Cal Bike/Row/Ski – choose 1
100Ft Farmers Carry 70/53*
6 Box Jumps 30/24*
*Every Round
Program Notes:
There is nothing fancy about this one. This is a 2 part cardio workout with some core and leg power work under fatigue. Come in and get a nice long sweat on.
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.
Scale the cals down as needed. Step Ups instead of box jumps. Reduce weight on farmers carry.