Once again the title is a little misleading because no metcon was done, but I did do the whole workout in my Nike metcons.
Single Arm KB Overhead Squats
- 3x5e at 40lbs
Unilateral Kb Farmers Walk
- 3x40yd each with 32kg kettlebell
Plate Around the Worlds
- 3×8 each way with 10kg plate
Plate T-spine Flexion and Extension
- 3×10 with 3s pause with 15kg plate
Get Up Sit ups
- 3×10 with medicine ball
I spent a few minutes after the workout playing around with my jump rope, so I could demonstrate any jump rope variations that I programmed for that afternoon for the kids. After Nationals I think I’m going to take a couple of blocks and do an athletic performance/gridstyle type of program. That’s a ways down the road though so we’ll see what happens.