Metcon (time)
For time:
1000/800m bike
90 Air squats
60 Ring-rows
30 Burpees on a plate
500/400m row
Timecap: 12 minutes
Accessory (optional)
3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
2-3min rest between rounds.
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