Warm Up
2 Rounds
15 Squats
5 Plank to Squat
15 Band Good Mornings
5 Hanging Scap Retractions
Prep:
1x 10 KB Swings + 3-5 Kip Swings + :30 Bike
1×10 KB Swings + 10 Step Ups + 30 Single Skips
1×10 DB Thrusters + 6 Box Jumps + :30 Row
1×3-5 Kip Swings + 15 Double Unders
Met Con
4 Rounds
In 2 Minutes:
21 KB Swings (M:32/24/16, W:24/16/12)
Max Cals (alternate Row/Bike) in remaining time
Rest 1 Minute
In 2 Minutes:
15 DB Thrusters (M:50/40/30, W: 35/25/15)
Max Toes to Bar in remaining time
Rest 1 Minute
In 2 Minutes:
9 Burpee Box Jump Overs
Max Double Unders in remaining time
Rest 1 Minute
