Warm-up
2 sets with a 15-35# plate
Overhead Hold x :30
Goblet Squat x 10 (slow and controlled)
Suitcase Hold x :30 (right)
Overhead Squat x 8 reps
Suitcase Hold x :30 (left)
Ground to Overhead x 6 reps
Metcon
Metcon (Calories)
On a 30 min clock for max Bike Cals:
From 0:00 – 10:00
30 Dbl devil’s press (50/35)
From 10:00-20:00
30 Dbl DB Thrusters (50/35)
From 20:00-30:00
30 Dbl DB DL (50/35)
100 DU
*At 3,2,1 go you will complete the 30 devil press then immediately begin biking. At 10:00 you will complete the 30 thrusters then continue biking. At 20:00 you will complete the DL and Dubs and finish bikeing to 30:00. Score is total bike cals.
