• 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)