Warm Up
3 Rounds
12 Pause Squats
6 Spider Lunges w/ reach up
12 Mountain Climbers
6 Plank to Squat
Met Con
Every 3 Minutes for 36 Min (3 rounds each)
A) Run 400 M, max Burpees in remaining time
Rest 1 Minute
(partners run together, one person working at a time on burpees)
RX+ Burpees to target ~12” above reach, both working
B) AMRAP 9 DB Thrusters/12 Ab Mat Sit Ups
Rest 1 Minute
(both partners working, alternate exercises)
RX+ 9 KB Thrusters M:24s, W:16s/12 GHD Sit Ups
C) Max Cals Assault Bike
Rest 1 Minute
(partners alternate :20 sprints)
Mobility
Band Hamstring Series
