FCF #396 WARMUP Dynamic Warmup METCON 4 min AMRAP 12/10 Calorie Row 20 Wallballs 20/14 Rest 2 mins 4 min AMRAP 12/10 Calorie Bike 10 HSPU Rest 2 mins 4 min AMRAP 12 Burpees 15 Kettlebell Swings Rest 2 mins 4 min AMRAP 12 Deadlifts 225/155 15 Pull-ups