Thursday, 8/26

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Alt Samson Lunges

5 Plank to Squat

10 Jump Squats

Prep (6 minutes)

:30 Bike/Row (easy)

5 Burpees+ 10 Step Ups

:30 Row/Bike (moderate)

10 Wall Ball

30 Bike/Row (sprint)

5 Burpee Box Jump Overs

:30 Row/Bike (sprint)

Met Con

EMOM 30 Minutes (6 rounds)

A) Row 12/8 Cals

B) 8 Burpee Box Jump Overs

C) Bike 12/8 Cals

D) 15 Wall Ball (20/14, RX+ 30/20)

E) Rest

Mobility

1 Min Single Leg Flexion/side

1 Min Bretzel stretch/side