Prep
1) Foam roll wherever you need it
2)
4 Rounds:
5 each Bodyweight Lunges
7 Banded Overhead Goodmornings
9 Air Squats
A.
Teams of 3
Buy in: 6K Bike
4 Rounds of:
60 total Plate Lunge & Twist (45/25)
60 total CrossBody Muscle Snatch (50/35)
Cash out: 3K Row
– Goal: Challenging effort, unbroken reps of each movement
Rx+: (3K Ski to finish)
L3: (40/25)
L2: (35/15) (30/15)
L1: (25/10) (20/10)
TIME CAP = 40:00
B.
Cooldown
(5 breaths each position, long inhale, longer exhale)