Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
5/5 Single Leg Glute Bridge
10 Goblet Good Mornings
5/5 Single KB Front Rack Lunge
10 Jumping Squats
Front Squat (5×10 @ 40X0)
Dual DB or KB front Squat w/ Tempo
40X0
Rest 60 Sec Between Sets
AHAP
Metcon (Time)
All For Time:
3 Rnds of:
20 T2B
20/16 Cal Row
Rest 1 Min
3 Rnds of:
15 Box Jump Over @ 30/24
20 Wallballs @ 20/14
**15 Min Time Cap**
It doesn’t matter what couplet you start with.
Variation 1:
16 Leg Raises
16/12 Cal
24/20″
15 WB
Variation 2:
20 Sit Ups
12/10 Cal
20/16″
15 WB @ 14/10
Feel free to use the Assault Bike, just jump down one scale of calories.