Warm Up
3 Rounds
6 Alt Samson Lunges
6 Alt T Push Ups
6 Plank to Squats
6 Jump Squats
Prep (8 Minutes)
1x 400 M Run
5 Burpees+10 Step Ups
:30 Bike (moderate)
10 Med Ball Front Squats
5 Burpee Box Jumps
:30 Bike (hard)
5 Burpee Box Jump Overs
10 Wall Ball
Met Con
Every 3 Minutes for 36 Minutes (3 Rounds)
Run 400 M
15 Burpee Box Jump Overs
Bike .7 Miles
30 Wall Ball
