Saturday, 3/6

Warm Up

3 Rounds

6 Alt T Push Ups

12 Rev Hand Spider Lunges

6 Squat to Bootstrappers

12 Alt Samson Lunges

Prep (8 Minutes)

2x:30 HS Hold+5 Push Ups+8 Single DB Lunges+:30 bike/Row (easy/moderate)

2×2-3 HSPU+ 4 Alt FR Lunges (both DBs)+ :30 Bike/Row (moderate/hard)

Met Con

7 Rounds for Time (28 Min Cap)

7 HSPU*

14 FR DB Lunges

20/14 Cals**

*Scale HSPU to:

3-5 reps/round

1-2 Ab Mats (hands on floor)

7 DB Push Press+7 Push Ups/round

**Cals should be under 1:30 to start