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March 14th Endurance

Evolve Fitness Miramar Beach – Endurance

CORE

Metcon (No Measure)

EMOM 12m

1. Max ab mat sit ups

2. Max Russian Twist

3. :45 plank hold

Conditioning

Metcon (Calories)

5 minute time cap:

Run 200m

30x Burpees

Row for max calories

-Rest 3 minutes-

*Repeat time cap for two more rounds

*Swap out burpees for box jumps in round 2, then kbs in round 3

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