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M2B 11/24

Posted on by dafactoryadmin

Da Factory Training – Move2Burn

Warm-up

Conditioning

Metcon (Calories)

EMOM x 8 Min

Min 1: 30 sec Max Effort Bike

Min 2: 30 sec Max Effort Row

Metcon

Metcon (Time)

100m run

40 Air Squat

40 No push up Burpee

40 Cal Row

200m Run

30 Cossack Squats (1-2)

30 No push up Burpee

30 Cal Ski

300m Run

20 Air Squats

20 No Push up Burpee

20 Cal Bike

400m Run

10 Cossack Squats (1-2)

10 No Push up Burpees

100 Mt. Climbers (1-2)

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