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Monday

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Jog

5/5 Single Arm DB Front Squats

5 Tall Planks to Down Dog

5/5 Single Arm DB Push Press

5/5 Moose Antlers

5/5 Single Arm DB Thrusters

Workout

A: Metcon (6 Rounds for reps)

EVERY 3:00 FOR 6 SETS

300m Run

Then Max Reps of…

Sets 1 & 4 – Max DB Front Squats

Sets 2 & 5 – Max DB Push Press

Sets 3 & 6 – Max DB Thrusters

Following this metcon take a 5 minute rest and move onto part B.

Metcon (AMRAP – Reps)

Air Bike Intervals

6 Rounds of:

30sec ME, 30sec slow bike

Score = total cals

Metcon (No Measure)

“Warm Down”

3 SETS

50 Russian Twists

1:00 Plank Hold

-Rest :30 b/t Sets-

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