Friday, 12/3

Warm Up

EMOM 9 Minutes (3 Rounds)

A) Bike :40

B) 6 Rev Hand Spider Lunges+6 Plank to Squat

C) 20 Air Squats

Prep (6 minutes)

1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)

1×5 Thrusters (light) +5 Burpees

1x:20 Bike (sprint)+5 Thrusters (working weight)+3 Burpees

Met Con

Every 6 Minutes for 30 minutes (5 Rounds)

Bike 15/12 Cals

15 Thrusters (95/65)

12 Burpees

Score by total work time