Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
Alt T Push Ups
6 Plank to Squat
Prep (8 Minutes)
1×6 Front Squat + 6 Strict Press (bar only) + 6 Burpees
1×6 Thrusters (light) + :20 Bike
1×6 Thrusters (medium) + :20 Row
1×6 Thrusters (working weight) + :20 Bike
Met Con
4 Rounds
In 1:30
12 Thrusters (M:105/75/45, W:73/53/35)
Max Cal Bike
Rest 1:30 Min
In 1:30
Row 15 Cals
Max Burpees
Rest 4:30 Min
