Perpetual Fitness – Perpetual Sculpting
Weightlifting
Metcon (No Measure)
4 Rounds, 1 Round Every 2:00:
R1:
– 8 DB Shoulder Press
– 8 DB Shoulder Shrug
– Max Reverse Crunch
– :30 Rest
R2:
– 10 DB Shoulder Press + Weight
– 10 DB Shoulder Shrug
– Max Reverse Crunch
– :30 Rest
R3:
– 12 DB Shoulder Press, Same Weight at 10 Reps
– 12 DB Shoulder Shrug
– Max Reverse Crunch
– :30 Rest
R4:
– 15 DB Shoulder Press + Weight
– 15 DB Shoulder Shrug
– Max Reverse Crunch
– :30 Rest
Metcon (No Measure)
4 Rounds, 1 Round Every 2:00
R1:
– 15 Bent Over Row
– 15 Box or Ring Dip
– Max Single Leg V-Up or Tuck-In
– :30 Rest
R2:
– 12 Bent Over Row + Weight
– 12 Box or Ring Dip
– Max Single Leg V-Up or Tuck-In
– :30 Rest
R3:
– 10 Bent Over Row, Same Weight as 12 Reps
– 10 Box or Ring Dip
– Max Single Leg V-Up or Tuck-In
– :30 Rest
R4:
– 8 Bent Over Row + Weight
– 8 Box or Ring Dip
– Max Single Leg V-Up or Tuck-In
– :30 Rest
Metcon
Metcon (Time)
4 Rounds
– 8 DB Fly
– 10 Weighted Sit-Ups
– 12 DB High Pull
– 15 Russian Twist (2 ct)