Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
6 min EMOM Deadlift
6x3
METCON
4 x 3 MIN. AMRAP
A) 3 MIN. AMRAP:
6 T2B / 9 K2E
6 HSPU / 9HRPU
6 KBS (53/35)
1 minute rest before B
B) 3 MIN. AMRAP:
Row for distance -meters
1 minute rest before C
C) 3 MIN. AMRAP:
6 T2B / 9K2E
6 HSPU / HRPU
6 KBS (53/35)
1 minute rest before D
D) 3 MIN. AMRAP:
Assault Bike for calories
RX+
(62/44)
