Wednesday, 10/28

Warm Up

3 Rounds 
20 Mountain Climbers 
10 Hanging Scap Retractions 
20 Jumping Jacks
10 Alt Samson Lunges 

Prep (6 Minutes)
:30 Bike/Row (easy)+ 5 Kip Swings+10 Step Ups (unweighted)
:30 Bike/Row (moderate)+ 5 Kip Swings+10 Step Ups (light)
:30 Bike/Row (sprint)+ 5 Toes to Bar+10 Step Ups (working weight)

Met Con Part 1

In 3 Minutes
12/9 Cal Bike Row 
15 Toes to Bar 
Max DB Box Step Ups (50s/35s) in remaining time
Rest 3 Minutes

In 3 Minutes
12 DB Box Step Ups 
12/9 Cal Bike or Row
Max Toes to Bar in remaining time
Rest 3 Minutes then

In 3 Minutes
15 Toes to Bar
12 DB Box Step Ups
Max Cals in remaining time
Rest 3 Minutes

Met Con Part 2

For Time (6 Minute Cap) 
Calories from Set 3
Toes to Bar from Set 2
DB Box Step Ups from Set 1