METCON
For time:
21-15-9-6-3 reps of:
Deadlifts Rx 225/155; M55+ 185/125
Calories on bike
Box jumps 24/20
*100 double under buy out
*16 minute time cap

ALTERNATE METCON
21-15-9-6-3 reps of:
Kettlebell swings
Calories on bike
Box step ups
*100 single under buy out
*16 minute time cap

MIDLINE
50 Abmat sit-ups for time

MOBILITY
1:00 each way 3-way hamstring stretch
1:00 each side lizard stretch
1:00 each side low dragon

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