Adelphos Athletics – Adelphos Compete

Metcon

Warm-up (No Measure)

2min Ski or Row at easy,

4x (10sec Ski or Row at hard, 30sec Ski or Row at easy),

1min BikeErg at moderate (or bodyweight walking lunges)

Rest: 2min Ski, Row, or BikeErg at easy,

3min Ski or Row at easy,

6x (10sec Ski or Row at hard, 20sec Ski or Row at easy)

2min BikeErg at moderate (or bodyweight walking lunges)

Rest: 2min Ski, Row, or BikeErg at easy,

6min Ski or Row at easy,

8x (10sec Ski or Row at hard, 20sec Ski or Row at easy)

4min BikeErg at moderate (or bodyweight walking lunges)

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