Warm Up:
3 Rounds for Quality
20 Jumping Jacks
10 Pass through
5 Push Ups
Gymnastics
10 min EMOM:
40% of Max Effort Bar Muscle Ups
Metcon
3 Rounds for Time:
Every 5 mins x 3 (each round for time)
30/20 Cal Bike
50 Double Unders
10 Dumbbell Thrusters @ 2x 22.5kg/15kg
Cool Down
4 mins Foam Rolling
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