Warm Up
3 Rounds
12 Squats
6 Alt T Push Ups
12 Reverse Hand Spider Lunges
6 Plank-to-Squat
Prep:
1×6 Front Squats + 6 Strict Press (bar only) + 6 Cals Bike
1×9 Thrusters (bar only) + 9 Cals Row
2×6 Thrusters (working up)
Met Con
Every 6 Min for 36 Min (6 Rounds each)
Row 21/Bike 15 Cals (alternate Row or Bike each round, 3 times each)
12 Burpees
9 Thrusters (M:115/95/75/45, W:78/63/53/35)
