Friday 04/02/2021
720 Athletics – Sport or Performance
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