Release the beast
Warm Up/Mobility
Metcon
Metcon (Time)
Grab A Partner
Divide and Conquer
1600 M Run
into
100 Push Ups
200 Air Squats
then
1600 M Run
Divide and Conquer
1600 M Run
into
100 Push Ups
200 Air Squats
then
1600 M Run
Push ups and Air Squats can be unpartitioned
Finisher
Metcon
3 Sets (1 Set every 8 minutes)
30/24 Calorie Ski Erg
15 Bench Presses (135/95)
15/12 Strict Pull-Ups
15 Bench Presses (135/95)
5 Rope Climbs
30/24 Calorie Ski Erg
15 Bench Presses (135/95)
15/12 Strict Pull-Ups
15 Bench Presses (135/95)
5 Rope Climbs
Halo/Banded Hip Activation