Monday, 2/22
February 21, 2021
Wednesday, 2/23
February 23, 2021

Warm Up

3 Rounds
6 Dolphin Push Ups
12 Alt Bird Dogs
6 Rolling Split Straddles
12 Supine Scorpion

EMOM 16 Minutes

A) 8-12 Dips
B) 20 Band Pull Aparts
C)10 Straight Arm Russian plate Twists+ 20 Flutter Kicks (plate held OH)
D) 8-12 Single Arm DB Rows/side

Met Con

3 Rounds for Time (16 min Cap)
1 Mile Bike/650 M Row
25 Push Ups
Score by time or 16:00+:01 per Push Up not complete

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