Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Squats
5 Plank-to-Squat
10 Alt Bird Dogs
Prep:
1×5 Front Squats + 5 Strict Press (bar only) + 3-5 Kip Swings
1×10 Thrusters (bar only) + 5 Cals Assault Bike + 10 Step ups
2×5 Thrusters working up + 3-5 Kip Swings
Met Con
Every 3 Min for 36 Min (3 rounds each)
Bike 21/15 Cals + 7 Burpees
21 Thrusters (M:95/75/55, W:63/53/35) + 7 Burpees
15 Toes-to-Bar + 7 Burpees
21 Box Jumps + 7 Burpees
