Mardi Gras Mambo

Warm Up/Mobility
Banded 7’s
Banded Hip Activation
Warm-up
2-3 Sets
15/12 Calorie Ski (OR Row 150m Run))
15/12 Calorie Bike (OR 150m Run)
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing

1 Set: (at workout pace)
9/6 Calorie Assault Bike
3 Toes to Bar
1 Bar Muscle Ups

Metcon
Metcon (3 Rounds for reps)
AMRAP 5
15/12 Calorie Assault Bike (Or 23/18 ROW)
15 Toes to Bar

-straight into-

AMRAP 5 Minutes
15/12 Calorie Assault Bike (OR 23/18 Row)
5 Bar Muscle Ups

-straight into-

AMRAP 5 Minutes
15/12 Calorie Assault Bike (OR 23/18 Row)
15 Toes to Bar
5 Bar Muscle Ups

*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you are

Finisher
Metcon
15 Single Leg Foot elevated Glute Bridge (each side)
15 Glute ham raises (OR 10 Nordic Hamstring Curls
15 Single Leg Kettlebell Deadlifts (each side) (light/moderate weight)
10 Jefferson Curls

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