METCON
For time:
80 calorie ski
40 burpees to a target
20 toes to bar
10 bar muscle-ups
20 toes-to-bar
40 burpees to a target
80 calorie row
*30 minute time cap

ALTERNATE METCON
For time:
60 calorie ski
30 burpees to target
15 Abmat sit-ups
10 ring rows
15 Abmat sit-ups
30 burpees to a target
60 calorie row
*30 minute time cap

LACTATE BURNER
4 sets for time:
50m prowler push 180/140
3 minutes rest between sets

MIDLINE
3 sets of:
10 abwheel roll-outs
1:00 sandbag hold
:45 superman hold

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