Warmup
2 sets of:
100 meter run
:30 airbike
5 burpees
:30 ski erg
5 KB swings
10 airsquats
Metcon
For time:
For time:
100 calorie bike (scale: 60 cal)
50 burpees to a target (scale: burpees)
1000 m ski erg (700 meters)
50 airsquats (30)
1000 meter row (700)
Midline
EMOM for 8 minutes
EMOM for 8 minutes
Odd minutes:
:15 superman hold
:15 hollow hold
Even minutes:
15 sit-ups