WARM UP (8 minutes)
8 minutes for quality
30 seconds Bike (or) Jump Rope
8 Alt DB Deadlifts
8 Box Step-ups
4 Burpees
STRENGTH (12 minutes)
4 Rounds for Quality
10 DB Floor Press
1-minute MAX Calorie Echo Bike
5-10 Dips (RX+ Ring Dips)
METCON (24 minutes)
For time
40 Alt DB Snatch @ 40/20 (RX+ @ 50/30)
40 Box Jumps Overs @ 24/20 (RX+ No touch)
100 Double Unders
30 Alt DB Snatch
30 Box Jumps Overs
75 Double Unders
20 Alt DB Snatch
20 Box Jumps Overs
50 Double Unders
10 Alt DB Snatch
10 Box Jumps Overs
25 Double Unders
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