Shopping Cart

Xtend BCAAs + FREE 2.2L Flask

World's #1 Muscle Recovery

$9.99 Flat Rate Shipping | Same-day Dispatch (order by 11am)


Workout 31.03

Workout 31.03

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.

Older Post Newer Post