- WARMUP
- Bike 1000m @300/200 watts
- Dynamic Warmup
- STRENGTH/SKILL
- 3 Rounds for QUALITY
- 1:00 HS Hold or Partner HS Balance
- 1:00 High Step Ups or Pistol Squats
- :30 Hollow Hold
- :30 Superman (Arch Hold)
- **Partner HS Balance can be done against wall if uncomfortable on open floor**
- **Accumulate as much time or as many squats in the 1:00 time frame**
- METCON
- 7 Rounds
- 12/10 Calorie Bike
- 10 Box Jumps 24/20
- 100’ KB Waiter Walk 53/35 (100’ Each Arm)