Warm-up

3 Rounds:

10 Bird Dogs

30sec Plate Hold

Strength

Every 3 minutes for 18 minutes (6 sets)

100' DB Drag Bear Crawl

15 Hanging Knee Raises

MetCon:

As Many Rounds and Reps as Possible in 8 minutes

16 Plate Ground to Overhead

16 Plate Lunges

32 Flutter Kicks

*Pace Goal: 4-5 Rounds

*steady pace

Beginner: 10

Intermediate: 25/10

Advanced: 45/25

Sport: 45/25