01
Warm-Up
3 rds.
10 Cat-Cow
10 Alternating Reverse Lunges
10 Glute Bridges
10 Scapular Push-ups
Followed by 2 Rounds:
5 Burpees
5 Sit-ups
5 Sandbag Walking Lunge
02
Metcon
3 MIN AMRAP
3 BURPEES OV SB
3 SIT-UPS / PU
3 SB WALKING LUNGES
REST 2 MIN
4 MIN AMRAP
6 BURPEES OV SB
6 SIT-UPS / PU
6 SB WALKING LUNGES
REST 2 MIN
5 MIN AMRAP
9 BURPEES OV SB
9 SIT-UPS / PU
9 SB WALKING LUNGES
03
Conditioning
6 Rounds
2:00 Bike
0:30 Rest
2:00 Row
0:30 Rest
0:30 Rest