• Thursday Jan 4, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Metcon

    Metcon (Time)

    Teams of two will complete three rounds each (total of 6 rounds per team) of:

    10 Lateral Box Jump or Step-Overs

    15 Thrusters ( dumbbell 55/35)

    20 V-Ups

    While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.