METCON
Warm Up
5:00 AMRAP:
10 cal Row
20 Single or double unders
6 Glute bridge
6 Scap push-ups
Metcon
8 Rounds for time:
4 Burpees Box step up (60/50 cm)
8 Alt Renegade rows (20/12.5 kg)
12 Russian KBS (20/12 kg)
20 Double unders | 40 singles | 20 Jumping jack
200 m row
Time cap 40 mins