Friday 04/02/2021

720 Athletics – Sport or Performance

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Warm-up (No Measure)

1 min Row/Bike

5 Inch Worms

30 Plank Shoulder Taps

20 Heel Raises + 20 Jumps

Push press + Push jerk (Every 90s)

Set 1&2: 3 Push Press + 3 Push Jerks

Set 3&4: 2 Push Press + 2 Push Jerks

Set 5&6: 1 Push Press + 1 Push Jerks

Start at 50% of Push Press and build across sets

Metcon (Time)

4 Sets:

25/20 Calorie Row/Bike

50 Air Squats

10 Burpees

-Rest 1:00 between sets-
Time Cap: 20 minutes

Metcon (Time)

4 Sets:

20/15 Calorie Row/Bike

35 Air Squats

10 Burpees

-Rest 1:00 between sets-
Time Cap: 20 minutes

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