Thursday, 10/28

Warm Up

3 Rounds

15 Band Good Mornings

10 Spider Lunges

15 Mountain Climbers

10 Squats (pause/reg/jump)

Prep (6 Minutes)

2x:30 Bike+10 Russian KB Swings+10 Step Ups

1x:30 Bike+10 OH Swings+10 Alt DB Step Ups

Met Con

4 Rounds

:40 Bike

:20 Rest

:40 KB Swings (24/16, RX+ 32/20)

:20 Rest

:40 Single DB Alt Step Ups (50/35)

:20 Rest

:40 Bike

4:20 Rest (:20+ 4 full rounds)

score by total Reps+Cals

Mobility

2 Rounds

2 Min Death stretch/side (1 min low/1 Min high)