Metcon First

Competition Class

Strength

Rest Day

Walk or bike for 20+ min casually
Pick 3 lower body mobility exercises
Pick 3 upper body mobility exercises
Do them
Recover Hard

MetCon

On a 24min clock:

12min AMRAP
Row 250/200m (Bike 750/600m)
15 Hand Release Push-ups
9 T2B

12min to work to 3RM Front Squat