friday

Metcon

Freedom (RX'd)
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*

Individual option:
25/20 Calorie Row
25 Push ups
25/20 Calorie Row
50 Shoulder to Overhead (115/80)
25/20 Calorie Row
25 Push ups
25/20 Calorie Row


Independence - Partner Workout
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
100 Shoulder to Overhead (95/65)
40/32 Calorie Row
40 Push ups
40/32 Calorie Row


Liberty - Partner Workout
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row
60 Dumbbell Push Press (light)
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row

• Target time: 16-18 minutes
• Time cap: 22 minutes