Name: Playbook - BondFit . - METCON
Uploaded: 2023-11-21T20:12:01.176Z
Duration: 30 min
Description: METCON

20-18-16-14-12-10
CALORIES / REPS 

EXERCISES: 
- ROW 
- ALTERNATING DB SNATCH 
- WALL BALLS

DESCRIPTION: 

Start with 20 CALS on the Rower (or any cardio machine) move to 20 DB alternating Snatch’s then finish with 20 Wall Balls. Repeat process with 18 Cals/Reps all the way down to 10 Cals/Reps. 

YOU GOT THIS 🔥

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

METCON

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