, Apr 28
Warm-up
Metcon
5-0–5-0–50 (Time)
5 rounds
15/12 Calorie Echo Bike
15 GHD Sit Ups
-then-
50 Dumbbell Snatch (50/35)
-then-
5 rounds
15/12 Calorie Echo Bike
10 Burpee Pull Ups
-then-
50 Strict handstand Push Ups
Finisher
Buff Stuff (Weight)
3 Sets
5 Turkish Get Up (each arm)
:30 Double Kettlebell Overhead Flutter Kicks
50 ft Sled Push Sprint OR :20 Row or Bike Sprint
TGU – wt is score
2 Sets
1:00 Echo Bike (moderate)
20 Alt Leg V-Up
10 Russian Kettlebell Swings (moderate)
5 Inchworm into Strict Pull Up
5 V Push Ups
-Then-
Warm Up to Dumbbell Snatch weight.
1 set (at workout pace):
3/2 Calorie Echo Bike
5 GHD Sit Ups
10 Dumbbell Snatch (at workout weight)
2 Burpee Pull Ups
2 Strict handstand Push Ups (split)