METCON
5 Rounds:
15 Shoulder press (95/65#)
100′ Waiters walk/arm (45/25# DB)
15 Ring rows
20 Lunge steps w/ medball (20/14#)
Rest 2 minutes
Record total working time (subtract the 8 min of rest)
Rest 5 min
50 Calorie Assault bike
METCON
5 Rounds:
15 Shoulder press (95/65#)
100′ Waiters walk/arm (45/25# DB)
15 Ring rows
20 Lunge steps w/ medball (20/14#)
Rest 2 minutes
Record total working time (subtract the 8 min of rest)
Rest 5 min
50 Calorie Assault bike