We start our metcon Friday with a bench press with reps of 5-5-3-3. No alternate.

Next we’ll hit some core work before addressing the metcon for the day…Megan. Megan is an unofficial benchmark workout – not an official benchmark girl (BMG). We’ll see a rep scheme of 21-15-9 of burpees, kettlebell swings, and double unders. Don’t worry, if you don’t have double unders we have an alternate rep scheme for single unders.

Finally, we’ll cash out with a short burst of high knee marches and pushups.

Have a great weekend fit-family!