Warm-up

3 Rounds:

10/8 Calorie Bike

10 Banded Good Mornings

30sec Plank

Energy Systems/Core

Every 2 minutes for 10 minutes (5 sets):

30sec Max Calorie Bike @hard pace

MetCon:

6 Rounds For Time:

10 Burpees

10 Single DB Hang Squat Snatch

12 Pull-ups

*Pace Goal: 12:00-14:00

*Burpees: steady pace

*Squat Snatch: hip pop and drop under, if mobility is limiting then go to a squat clean

*Pull-ups: no more than 3 sets throughout

Beginner: 25/15, Ring Rows

Intermediate: 35/20, jumping/banded pull-ups

Advanced: 50/35

Sport: 70/50, chest to bar