Come on guys....I need to see some funny comments about that guy!
SWOD: Double Under Practice + Max Reps in 2 min
Metcon: Five Rounds of
- 400m Sprint
- 20 Sit Ups
- 3 Snatch High Pull (60% of Body Weight)
For the SWOD, practice the double unders for at least 15 min. Then take a break and see how many DU's you can get in 2 min. For the metcon PUSH YOURSELF on the run. The sit ups and snatch high pull are going to allow your heart rate to drop. Then you need to ramp it back up with the 400m Sprint. Using all three of you metabolic pathways will help you burn the fat and build the muscle all day.....So keep the technique tight and the intensity high! Get after it!