Friday, 12/6

Warm Up

3 Rounds

6 Spider Lunges w/ reach Up

3 Inchworm to Plank

6 Alt Samson Lunges

3 Rolling Split Straddles

1:30 Death Stretch side (:45 low/:45 high)

Met Con

Every 3 Minutes for 36 Min (3 Rounds each)

A) Row 500 M

B) 4 Alt Turkish Get Ups (2/side)

C) Bike .8/6 Mile

D) Max L Hold, Max Handstand Hold, Plank Hold until :30 remaining

2:30 cap on all movements, scale distances as needed