Tuesday, 9/3

Warm Up

3 Rounds
12 Squats (pause/reg/jump)
6 Spider Lunges
12 Alt Samson Lunges
6 Alt T Push Ups

Prep (10 Min)
:30 Row (easy)+ 6 Med Ball Front Squats
:30 Bike (easy)+ 6 Plank to Squat
:30 Row (moderate)+ 6 Med Ball Jump Squats
:30 Bike (moderate)+ 3 Burpees (no Push Up)

Met Con

In 8 Minutes:
Row 36 Cals
12 Wall Ball
Row 24 Cals
24 Wall ball
Row 12 Cals
Max Wall Ball in remaining time
Rest 8 Minutes

In 8 Minutes:
Bike 36 Cals
12 Burpees
Bike 24 Cals
24 Burpees
Bike12 Cals
Max Burpees in remaining time
Rest 8 Minutes

Scoring: Combined reps of burpees and wall ball done AS MAX REPS

Mobility

1 Min Single Leg Flexion/side
1 Min Bretzel Stretch/side