Fundamentals Course 0900

Please arrive 15 minutes early to pay the fee with the Risner staff. Bring some water to drink and something for moisture control.

Regulars – 0730 – Please finish by 0845

Warm-up

• 2:00 Row
• 0:30 Squat Hold
• 10 Air Squats
• 10 Tempo bench push ups
• 1:00 Bike
• 10 Goblet squats
• 5 Burpee Box Jumps

METCON

• For time: 3 rounds of:
  • 9 Row Calories
  • 7 Goblet Squats, 70/53 lbs
  • 5 Burpee Box Jumps, 24/20 in
  • — then — Partner Run, 600 m — then —
• 3 rounds of:
  • 9 Row Calories
  • 7 Goblet Squats, 70/53 lbs
  • 5 Burpee Box Jumps, 24/20 in
  • — then — Partner Run, 600 m — then —
• 3 rounds of:
  • 9 Row Calories
  • 7 Goblet Squats, 70/53 lbs
  • 5 Burpee Box Jumps, 24/20 in

Complete in teams of 2. During each 3 rounder, alternate with your partner; 3 rounds each Scaling Options: Scale to a weight you can hold unbroken. Scale to Burpee box step ups if needed.

Time Cap: 40 mins