3 rounds alternating sets, complete all reps with one leg then switch to other leg
- 5 x Rear Foot Elevated Split Squat (aka Bulgarian Squat) @ 95lbs
- 5 x Bent Rows (with foot still on Bench) @ 95lbs
- Switch to other leg, rest as needed between legs and sets
I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.
Then 5 rounds for time (20 minute time cap)
- Row 500m
- 40 x Double Unders
- 20 x Kettlebell Swings @ 32kg
Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.