Undisputed SC – Eagan – Fitness

Level 1

Complete Four Rounds:

Ring Rows x 8-10 reps (8RPE), Rest 45 seconds

Lateral Lunges x 8-10 reps each leg (KB Goblet if needed), Rest 45 seconds

Laying Leg Raises 15-20, Rest 45 seconds

Level 2

Complete 5 Sets of half your max set of pull ups

Pull-ups (5×1/2 max reps)

Metcon

If you can’t properly rack a barbell for thrusters, use a pair of KBs

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

Rx+ 115/75

Rx 95/55

3 Thrusters

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

…continue by 3’s…