METCON FIVE

25 calorie row

20 burpees

15 calorie bike

10 dumbbell snatches

Rest 2 mins

x 3

Kit needed:

Rower

Assault bike

Dumbbell

Standards:

Work through the list of exercises in order, completing all the reps of each before moving to the next. Rest and repeat x 3.

Tips:

There is an allocated rest in this workout which means you need to earn that rest time! Work your hardest, sprint through, and recover fast. Try to maintain the same pace for each round!

Acknowledge on your first round where your strengths and weaknesses lie so you know where to push and where to pull back on rounds 2 and 3.

Scales:

You can interchange CV machines here if you need to depending on what you have available.

DB snatches can be changed for a clean and press or a push press.