Warm-up/Mobility
Dynamic warm up /10’s
Metcon
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 5 Burpees + 15 Dumbbell Thrusters
Station 2 – Supinated-Grip Strict Pull-Ups x 12 reps
Station 3 – 60 Seconds of Assault Bike (or Row) @ 85-90% effort
Station 4 – Single-Arm DB Rows x 8 reps each arm
Station 5 – 45 Seconds of Side Plank (each side)
*Score is total calories on Bike/Rower
3×20 crusher press sit up with KB