Rose City Barbell – Group Training

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Metcon (AMRAP – Rounds and Reps)

“Plan B”

AMRAP 12:

12/9 Calorie Bike

30 Air Squats

12/9 Calorie Bike

15 Dumbbell Push Press (40’s/30’s)
In the alternate workout, athletes will use two dumbbells for push presses. This should be a weight that athletes could complete unbroken when fresh. Within the workout, this should be able to be done in 1-2 sets each time. If unable to Schwinn Bike, complete a 12/9 Calorie Assault Bike or Row.