METCON
Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)
Then right into:
Every 4:00 x 4 Sets:
Row x 21/18 Calories
15 G20H w. plate (45, 25)
Then,
AMRAP 4:
Russian Twist 20/14
*Score = slowest split from sections 1/2.
*Athletes choice of scaling options on step-ups/G20H
*Alternate Options for Row: 18/15 Calorie Bike