THE METCON TRIAD 3.0
3 Instant Classic Interval Training Protocols In 1 Full-Body Metabolic Meltdown!
Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:
PDF link: https://rebrand.ly/June2020wk4
PART 1: THE REVERSE METACONDA
Perform every move for 30 seconds of work. Use 5 seconds of rest in Round 1. Use 10 seconds of rest in Round 2. Use 15 seconds of rest in Round 3. Use 20 seconds of rest in Round 4. Use 25 seconds of rest in Round 5. Use 30 seconds of rest in Round 6.
2. Blast-Off Pushups
3. Running Lunge- Left
4. Running Lunge- Right
5. Sprint-Backpedal Agility Shuttle (1-2-3 Step Progression)
6. Breathing Plank
REST 3 MINUTES
PART 2: THE METABOLIC MATRIX
Perform each move for 30 seconds of work with little to no rest between moves:
1. Overhead Triceps Extensions
2. Biceps Curls
3. Bent-Over Rows
4. Overhead Presses
5. Lateral Lunges
6. Linear Lunges
That’s 1 round. Perform 3 rounds, resting a minute between rounds after the first 2 rounds.
REST 2 MINUTES
PART 3: BOXING BURNOUT
Perform 20 seconds of work and 10 seconds of footwork-only recovery twice for each minute:
Minute 1: Linear 1-2 Footwork- Orthodox Stance
Minute 2: Linear 1-2 Footwork- Southpaw Stance
Minute 3: Lateral 1-2 Footwork- Orthodox Stance
Minute 4: Lateral 1-2 Footwork- Southpaw Stance
All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com
Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!