METCON
For time:
2000m row
18 hand release push-ups
14 toes-to-bar
50/40 calories air bike
18 hand release push-ups
14 toes-to-bar
1 mile run (rain plan 2000m row)
30 minute time cap
Heats of 8 every 10 minutes

ALTERNATE METCON
1000m row
10 push-ups to box
10 abmat sit-ups
30 calories air bike
10 push-ups to box
10 abmat sit-ups
800m run

MIDLINE
3 sets of:
:15 hollow hold
10 abmat sit-ups
:15 hollow hold
10 abmat sit-ups
:15 hollow hold
10 abmat sit-ups

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