Warm-up

3 Rounds:

10 Band Pass Throughs

10 Band Overhead Squats

10 Band Pull Aparts

Strength

Every 2 minutes for 6 minutes

10 Overhead Squats

--1 minute rest--

Alt. EMOM 8

3 Snatch Grip Bent Over Rows

12 Dead Bugs

MetCon:

For Time:

100 Double Unders

50/40 Calorie Bike

100 Double Unders

*Pace Goal: 6:00-8:00

*stagger the start and SEND IT :)

Beginner: Line Hops, 30/21 calories

Intermediate: Single Unders, 40/32 calories

Advanced: as is

Sport: as is