Warm Up
3 Rounds
10 Spider Lunges
15 Band Good Mornings
10 Alt Samson Lunges
15 Jumping Jacks
EMOM 20 Min (4x each)
A) Row 15/10 Cals
B) 15 KB Swings
C) Assault Bike 15/10/5 Cals
D) 15 Push Up
E) 15 Box Jumps
Rest two minutes, then
Met Con, for time (12 Min Cap)
6 Rounds
12 Alt DB Snatch
12 DB Facing Burpees
Mobility
1 Min Band OH Stretch/side
1 Min Single Leg Flexion/side
