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Full body cardio WOD

Metcon

A good overall body session with conditioning and abit of a pump in there also. Push yourself and see if you can finish under the time cap.

Reminders:
  • Make sure you chin goes over the bar on the burpee pull ups.
  • Use the right weight on the DB bench make it hard.
  • Quick reps on the box jump overs.
  • Keep a consistent pace on the machines.
Exercise Guide

FOR TIME

10-9-8-7-6-5-4-3-2-1

Burpee pull up's

DB bench press @30/22.5/17.5kg

Box jump overs @30/24"

Ski cals

Assault bike cals

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*200m run after each round

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40 min time cap

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