monday

Warm-up

​2:00 Bike

Into…

2 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 BB Muscle Clean and Press*

Into…

2 ROUNDS
5 Ring Rows
10 BB Back Rack Lunges**
:20 BB OH Hold

*1 Muscle Clean + 1 Press = 1 Rep
**In the second round athletes will perform a Front Rack Lunge.

Metcon

​FOR TIME
3 ROUNDS
20/15 Cal Bike| 25/20 Cal Row | 300m Run
15 Pull-Ups
20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND
60/45 Cal Bike | 75/60 Cal Row | 900m Run
30 Pull-Ups
60 Overhead Walking Lunge

(Score is Time)