METCON
Warm up
2 Round:
250 m Row
30 Single unders
5 burpee
5/5 Lateral box step up
10 Hollow rock
Conditioning
AMRAP 40 mins
10 Kettlebell Swings (24/16 kg)
15 Medball Sit Ups (9/7 kg)
20 Push up or Hand release Push up
30 Double Unders or 75 Singles
40/35 Cal row or 30/25 Cal Bike
30 Double Unders or 75 Singles
20 Alt Box Step Ups
15 V-Ups
10 Burpees