This metabolic conditioning workout will test your upper body strength and cardio capacity.
RX Version – On Time!
- Handstand Push Ups: Bodyweight
- Push Ups: Bodyweight
- Overhead Tricep Extensions: 70% 1RM
- Rower: 21/15/9 Calorie-burn – On Time!
- DB Press: 70% 1RM
- DB Flys: 70% 1RM
- Med Ball Slams: 70% 1RM
- Rope Pass: 210/150/90 Reps – On Time!
"21-15-9" is the rep scheme. Do not proceed to the second MetCon before completing the first one. Do not advance in exercises until total rep count has been completed for each movement.