WARM UP 2 rounds for time of:
Row, 250 m
5/5 Single Leg Lateral Box Step-ups
3 Wall Walks
STRENGTH CONDITIONING For time:
100 Kettlebell Snatches, 24/16 kg
METCON Complete as many rounds as possible in 20 mins of:
50/40 Assault Bike Calories
50 Burpee Box Jump Overs, 60/50 cm
50/40 Row Calories
50 Dumbbell Box Step-ups, 22.5/15 kg,
50/40 cm
10 Rope Climbs
COOL DOWN For quality:
Sphinx Pose, 1 min
Child's Pose, 1 min
Chest-to-Floor Stretch, 2 mins