Undisputed SC – Eagan – Fitness

Warm-up

0:00-10:00 | General Warm Up for Squats

10:00 – 15:00 | Warm Up to Opening Set of Squats

15:00 – 40:00 | 4 Rounds of Strength/Skill Work

40:00 – 60:00 | Metcon

Strength

Performance Fit & Fitness

Complete Four Rounds of:

6-8 Front Squat

Rest 45 seconds

8-10 KB Shrugs

Rest 45 seconds

Double-Under Practice 45-60 seconds

Rest 45 seconds

Front Squat (4×6)

Metcon

Metcon (Time)

For Time…

800m Run, then…

3 Rounds of:

16 (8/8) Single Arm KB Thrusters (50/35)

200m Run