Our Metcon Friday will start with a barbell back squat for some strength work.

Then, in teams of 2, athletes will alternate every 1:30 or 5 Rds each (1 works at a time)

Your goal – accumulate calories in a 15-minute AMRAP

30x jump rope

5x burpee

Max effort row or bike

This will be a challenge. We’ll have scaling of movements and reps for those who may find it difficult to complete 30 jumps nad 5 burpees in a minute – to allow a :30 sprint on the rower or bike. We got you on this!

Have fun with it!