Notes
Warm-up
Crossover Activation
-then-
1:00 Assault Bike
20 Step-Ups
15 Slam Balls
10 Jumping Squats
Metcon
Metcon (Time)
3 Rounds:
-30 Hang Power Cleans (95/65) - 75
-30 Sit-Ups
-15 Box Jump Up & Over (24/20)
Target Time: 12:00-16:00
Weightlifting
Back Squat (1 EMOTM x 10 (Same weight Across)) - 165
Cash Out
Metcon (Time)
50-40-30-20-10 Calorie Row
1:1 Work: Rest