Today's MetCon makes use of lots of dynamic movements, combined with serious endurance:
- Kettlebell Snatch
- Plyo box jumps
- Medball Cleans
Immediately following the circuit, burn 300 calories on the Air Assault bike
- Try a dumbbell snatch if you're not comfortable performing the movement with a kettlebell
- Perform bodyweight pause squats (two second pause at the bottom of each rep) instead of box jumps
- Take your time on the Air Assault! It's deceptively difficult. If 300 calories is simply too daunting, start with a smaller goal like 100 or 200 calories. With the air bike, the harder you push, the harder it gets.