MetCon

4 Rounds

4 Min Aktif Recovery Assault Bike(50/60Rpm) Or Row(2:15/2:30 Pace)

3  Rounds

50 Double Under Or 70 Single Jump Rope

25 Kb Goblet Squat(20Kg-12Kg)

*1 Round is Bike and then 3  Rounds of Double Under and Squats.

Cap Time:40 Min

“Scaling”

4 Rounds

4 Min Aktif Recovery Assault Bike(50-60 Rpm Or Row (2:15-2:30 Pace)

3 Rounds

70 Single Jump Rope

25 Air Squat

*1 Round is Bike and then 3 Rounds of Single Jump Rope and Squats.