friday

Metcon

​"Echo Press"

Freedom (RX'd)
Teams of 2
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)
20 Strict Handstand Push Ups 
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
20 Strict Handstand Push Ups 
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
20 Strict Handstand Push Ups 
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo Bike)

Individual option
25/20 Calorie Assault Bike (Or 21/15 Calorie Echo Bike)
10 Strict Handstand Push Ups 
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
10 Strict Handstand Push Ups 
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)
10 Strict Handstand Push Ups 
25/20 Calorie Assault Bike (Or 21/15 Calorie Echo Bike)

Independence
50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike)
25 Handstand Push Ups 
32/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)
25 Handstand Push Ups 
32/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)
25 Handstand Push Ups 
50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike)

Liberty
40/32 Calorie Bike Erg
20 Dumbbell Shoulder Press (light)
25/20 Calorie Bike Erg
20 Dumbbell ShoulderPress (light)
25/20 Calorie Bike Erg
20 Dumbbell ShoulderPress (light)
40/32 Calorie Bike Erg

Target time: 12-14 minutes
Time cap: 18 minutes