Warm-up

3 Rounds:

10/8 Bike

10 KB Swings

10 Box Step-overs

MetCon:

For Time:

200 Double Unders

100 Russian KB Swings

50 MB Box Step-overs

25 Sprawl to MB Slam

*EVERY 3 MINUTES: 15/10 Calorie Bike, starting at 0:00

*if needed you can stagger the start by 1 or 2 minutes so that everyone can use the bike that way they can be on different minutes when doing the bike

*Pace Goal: 24:00-28:00

*Double Unders: go for big sets each time

*Swings: 4 sets or less

*Step-overs: hold the MB wherever, try to just keep steady movement

*Sprawl to Slam: push hard to finish and not have to do another bike round

Beginner: Line Hops, 26/18, Light MB, 16/12”, MB Slams only, 10/8 Bike

Intermediate: 300 Singles, 35/26, 35/20, 20/16”

Advanced: 53/35, 50/35, 24/20”

Sport: 70/53, 50/35, 24/20”