METCON EIGHTEEN

20 calorie row

15 kettlebell swings

10 box jumps

x 3

Kit needed:

Rower

Kettlebell

Box / Step

Standards:

This is 3 short rounds of maximum effort and maximum pain.

Work through the exercises in order and repeat 3 times as quickly as possible.

Tips:

20 calories is a lot on the rower so push for a strong pace but don’t set off too quick or you’ll burn out! Steady pace your first round so you know how much more you can give in rounds 2 and 3!

Scales:

You can step up instead of box jump.

You can burpee box jump if you want to make it a little harder? No pressure.