METCON

EMOM 30:
Minute 1: 40s DB Renegade Rows (50, 30)
Minute 2: 40s Mountain Climbers (2 count)
Minute 3: 40s Alternating Weighted Step-ups (24, 20)
Minute 4: 40s Hollow Rocks
Minute 5: 40s DB Thrusters (50, 30)
Minute 6: Rest

*Athlete choice of DB weight today
*Alternate Options
Renedage Rows = Barbell Rows (95, 65)
DB Thrusters = Barbell Thrusters (95, 65

**WHITEBOARD BRIEF**

– Metcon: Today’s workout is about aerobic effort/consistent movement the entire interval for the entire 30 minutes. The 6th minute is rest so you’ll be able to catch your breath and assess your pacing. Score = total number of reps.