Friday, 3/13

Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Mountain Climbers
5 Plank to Squat

Met Con

Two Rounds
In 4 Minutes
15 KB Swings
5 Burpees over the rower
Row 20 Cals
5 Burpees over the rower
15 KB Swings
Row Max Cals in remaining time
Rest 4 Minutes

In 4 Minutes
15 Ab Mat Sit Ups
5 DB Burpee Box Step Overs
Bike 20 Cals
5 DB Burpee Box Step Overs
15 Ab Mat Sit Ups
BIke Max Cals in remaining time
Rest 4 Minutes
Scoring: Total Cals done “in remaining time”

Mobility

2 Rounds
1 Min Single Leg Flexion/side
1 Min Band Hamstring stretch (straight up in first round, across body in second)