Adelphos Athletics – Adelphos Compete

Metcon

Metcon (No Measure)

3x (1 Min BikeErg at Hard, 2 Min BikeErg at Easy)

3 Min BikeErg, Standing, D10, at Moderate (or Dumbbell Lunges w/35/25lb)

3x (1 Min Ski or Row at Hard, 2 Min Ski or Row Easy)

-Rest 1 Min-

3x (30 Sec BikeErg at Hard, 1 Min BikeErg at Easy)

90 Sec BikeErg, Standing, D10, (or Dumbbell Lunges w/35/25lb)

3x (30 Sec Ski or Row at Hard, 1 Min Ski or Row Easy)

-Rest 1 Min-

3x (15 Sec BikeErg at Hard, 30 Sec BikeErg at Easy)

45 Sec BikeErg, Standing, D10, (or Dumbbell Lunges w/35/25lb)

3x (15 Sec Ski or Row at Hard, 30 Sec Ski or Row Easy)

Total: 37m45s

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