• WARMUP
  • 5 Rounds
  • Bike :40 easy Bike :20 Hard
  • 2 Rounds
  • :30 dynamic Lizard
  • :30 Assisted German Hang
  • Then
  • 30-30-30 Pigeon 

  • METCON
  • 21 Min Alt EMOM
  • 1. Bike 12/9 Calories
  • 2. 20 WTD Lunges 53/35
  • 3. 8 Burpee Box Jump Overs 24/20