31 on 31
Warm-up
Warm-up
3 Rounds:
10 Calorie Row
10 Powerball Shots (light)
10 Medball Squats (light)
10 Tic-Toc Swings
10 Calorie Row
10 Powerball Shots (light)
10 Medball Squats (light)
10 Tic-Toc Swings
Metcon
31 by 31 (Time)
3 Rounds for time*:
31 Calorie Row
31 Burpees
31 Wall Balls (20/14)
31 Toes to Bar
*At minutes 0, 5, 10, 15, etc. everyone stops and does 1 minute of plank (any way), then you go continue the metcon.
31 minute cap. Only Rx if you also complete all planks unbroken.
Optional Finisher
Metcon
21 – 15 – 9
Bicep Curls (empty bar)
Diamond Push Ups
Bicep Curls (empty bar)
Diamond Push Ups
