monday

Metcon

"Airheads Extreme"

Freedom (RX'd)
3 sets:
Minute 1: 12 Chest to Bar (Or 16 Pull-ups)
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch (50/35)
Minute 4: 12 Box Jumps (24/20)
Minute 5: Rest
Independence
3 sets:
Minute 1: 12 Pull-ups
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch (35/25)
Minute 4: 12 Box Jumps (20/16)
Minute 5: Rest
 Liberty
3 sets:
Minute 1: 12 Ring Rows
Minute 2: 50’ Walking Lunge
Minute 3: 12 Kettlebell Swings (light)
Minute 4: 12 Box Step Ups (20/16)
Minute 5: Rest
Target time each set: Sub 40 seconds
Time cap each set: 45 seconds