Thursday, 11/19

Warm Up

3 Rounds
10 Hips to Wall
10 Alt Bird Dogs
10 Scap Push Ups
20 Mountain Climbers

Prep (6 Minutes)
1x:30 Row/Bike (easy)+10 Swings (light)+5 Push Ups
1x:30 Row/Bike (moderate)+10 Swings (working weight)+5 Dips
1x:30 Row/Bike (hard)+10 Swings (working weight)+5 Dips

Met Con

For Time (24 Minute Cap)
30/25 Calorie Row or 25/20 Calorie Bike
15 Dips  
30 Russian Kettlebell Swings (32/24)
15 Dips
30/25 Calorie Row or 25/20 Calorie Bike
15 Dips
30 Russian Kettlebell Swings
15 Dips
30/25 Calorie Row or 25/20 Calorie Bike

Mobility

1 Minute Band OH stretch/side
1 Minute Single Leg Flexion/side