WARM UP 2 rounds for Q of:
Row, 250 m 5/5
Single Leg Lateral Box Step-ups
3 Wall Walks
STRENGTH CONDITIONING 3 rounds for max reps of:
L Arm Kettlebell Snatch, 53/35 lbs, 1:30
R Arm Kettlebell Snatch, 53/35 lbs, 1:30
Rest 3 mins METCON Complete as many rounds as possible in 12 mins of:
12/10 Assault Bike Calories
12 Weighted Box Step-ups, pick load
12 Weighted Walking Lunges 12/10
Hand Release Push-ups
COOL DOWN For quality:
Sphinx Pose, 1 min
Child's Pose, 1 min
Chest-to-Floor Stretch, 2 mins
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