Wednesday, 4/27

Warm Up

3 Rounds

6 Spider Lunge w/ reach up

6 Alt Samson Lunges

6 Squat to Bootstrappers

6 Pause Squats

Prep (8 Minutes)

1×4 unweighted TGU (2/side)

1×4 light TGU (2/side)

3x:30 Row+:15 Bike

Met Con

Every 3 Minutes for 36 minutes (6 Rounds each)

A) Row 500/450 m

B) alternate between

            B1. 4 Alt Turkish Get Ups

            B2. Bike 15/12 Cals, Plank Hold until :30 left

Score by total row time