Metcon
Metcon (No Measure)
“Primadona”
3 Rounds through
E2MOM
40 sec Surge OH hold
8-12 Seated Z press (make these tough, and build if possible)
40 sec Wall Sit
10/10 per leg Elevated Front Leg Split squat (wt if possible)
40 Sec Static bicep hold @ 90 degrees with Plate
10-20 TRX Rows
Metcon (3 Rounds for time)
bike finisher
1500 meter bike for time
rest 2 min
1000 meter bike for time
rest 1 min
500 meter bike for time
Treat this like a 10 min bike with rest in between
*should be a very strong pace, don’t sell your soul, but push the pace
