2 days a week are for pure cardio, 2 days a week for MetCon lifts. Split by Upper Body and Lower Body. 1 cardio day is swimming or rowing, the other day is running.
Upper Body MetCon training routine. I need a really long sentence to test ellipsis
|Barbell Bench Press||5 sets||8 - 10 reps||60s|
|Bent Over Barbell Row||5 sets||8 - 10 reps||60s|
|Seated Barbell Military Press||5 sets||8 - 10 reps||60s|
Lower Body MetCon training exercises
|Barbell Squat||5 sets||8 - 10 reps||60s|
|Barbell Sumo Deadlift||5 sets||8 - 10 reps||60s|
|Barbell Rollout||5 sets||15 - 20 reps||60s|
|General Side Plank||5 sets||30 - 45s||60s|
Side Planks on each side.