Wednesday, 6/30
June 29, 2021
Friday, 7/2
July 1, 2021
Warm Up
3 Rounds
15 Band Good Mornings
10 Spider Lunge w/ reach up
5 Plank to Squat
10 Jump Squats
Prep (8 Minutes)
:30 Bike/Row (easy)+10 Russian KB Swings+5 Burpees
:30 Row/Bike (moderate)+10 Step Ups
:30 Bike/Row (hard)+10 O KB Swings+5 Burpees Box Jump Overs
30 Row/Bike (hard)+10 V-Ups
Met Con
Every 4 Minutes for 36 Minutes (3 rounds each)
A) Bike 1 Mile/.7+15 V-Ups
B) Row 500/400M+21 KB Swings (24/16)
C) 25 Burpee Box Jump Overs (24/20)
Score by sum of work Time
