Warm Up
3 Rounds
15 Band Good Mornings
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Plank to Squat
Met Con
4 Rounds
Every 3 Minutes complete for time:
A) Row 45/36/24 Cals, alternate with Bike 30/24/16 Cals (choose an option that can be completed in under 2:30)*
B) 12 Burpees, 18 KB Swings, 12 Burpees
C) 8 Toes to Bar, 16 OH Plate Lunges, 8 Toes to Bar
*alternate each interval between Rowing and biking, for two rounds of each
