- WARMUP
- Bike/Row 5 mins
- 3 Rounds
- 3 Each way med ball tspine CAR https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
- 6 Slow Pigeon to Tspine rotation https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
- 15 Groin Rocks w Internal Rotation each leg https://www.youtube.com/watch?v=6yef5dangSs
- METCON 1 – *Not competing in open*
- Every 3 mins for 18 mins
- 12 Thrusters 95/65
- 8 Burpees
- METCON 2 – *competing in open*
- 20 min AMRAP
- Bike 800m @moderate pace
- Row 350 @moderate pace
- 10 Burpees
- 6 Thrusters 75/55 *light load*