Wednesday, 11/4

Warm Up

3 Rounds

8 Hips To Wall
8 Alt T Push Ups
8 Alt Samson Lunges
8 Plank to Squat

Prep (8 min)
10/8 Cal Bike/Row (easy)
1×5 Burpees+10 Swings (light)+ 10/8 Cal Bike/Row (moderate)
1×5 Burpees to a 6” target+10 Swings (working weight)+ 10/8 Cal Bike/ Row (sprint)

Met Con

4 Rounds
4 Minutes On/90 Seconds Off
12 Burpees to 6” Target
18 Russian Kettlebell Swings (32/24)
Max Calories in the remaining time

Mobility

Band Hamstring Series