Metcon:
21-15-9 reps of:
21-15-9 reps of:
Dumbell Thruster
Row Calorie
8 minute time cap
rest 5
minutes
AMRAP in 6
minutes:
6 pullups
8 burpees
10 air squats
Midline:
3 sets
3 sets
10 tuck ups
:30 hollow
hold
:30 superman
10 V ups
Mobility:
1:00 pigeon stretch
1:00 couch
stretch
roll out