Tuesday, 11/9

Warm Up

3 Rounds

5 PVC dislocates

10 Spider Lunges

15 Squats

20 Mountain Climbers

Prep (6 Minutes)

3x:30 Row+5 Push Ups+:30 Jump Rope

Met Con

2 Rounds through (24 Minutes)

6 Rounds Tabata Rowing

1 Minute Rest

6 Rounds Tabata Double Unders

1 Minute Rest

6 Rounds Tabata Ring Dips

1 Minute Rest

Score by Total Cals+Reps

*bonus individual scores for Cals, DU and Ring Dips

Mobility

1 Minute Standing Calf Stretch/side

1 Minute Standing Pec Stretch/side

1 Minute OH Band Stretch/side