Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunges w/ reach up
6 Alt T Push Ups
6 Plank to Squat
Met Con
3 Rounds
1:30 work/:30 rest at each station
Assault Bike
Single Arm DB C&J (M:50/W:35 Switch arms every 5 reps)
Burpees
Toes to Bar
(Rest 2:00 after 4 stations completed)
Scoring: Total Reps and Calories
Mobility
2 Rounds
1 Min OH Band Stretch/side
1 Min Bretzel Stretch/side
