Monday, 10/18

Warm Up

3 Rounds

10 Rev Hand Spider Lunges

5 Plank to Squat

10 Squats (Pause/reg/jump)

5 Dolphin Push Ups

Prep (6 Minutes)

2x:30 Bike+3 Burpees+7 Thrusters (bar only)

2x:30 Bike+3 Bar Facing Burpees+7 Thrusters (light/working)

Met Con

Every 3 Minutes (30 Min Cap)

:45 Bike for Max Calories

3 Bar Facing Burpees

7 Thrusters (95/65)

Continue until 150/120 Cals have been completed

Score is total time to completion (30:00 +:01 per Cal not completed at cap)

If completed early, rest 1 full 3 Minute round, then Every 3 Minutes do :45 Plank hold+mobility