Warm-up
2:00 Easy Bike
20 Banded Good Mornings
2:00 Easy Row
10 Box Jump Step Down
then…
5x World’s Greatest Stretch Each Side
Metcon
Metcon (8 Rounds for reps)
40 min ALT EMOM
Station 1 – 20-40 Drag Rope DU
Station 2 – 8-10 Burpee Box Jump Overs (24/20)
Station 3 – 6-8 Dball to Shoulder (100/80)
Station 4 – Max Calorie Row
Station 5 – Rest
