Warm Up: 10 Mins
Down + Back:
High Knees
Butt Kicks
Floor Sweeps
Side Shuffle
Single KB/DB Front Rack Lunge
200 M Run

Metcon: Cap = end of class
“Gettin’ Hy on Rox”
200 M Run
200 M SkiErg – some athletes start here to share equipment, then run.
300′ Sled Push 135/95 + sled wt – Cones 50′ apart inside x 6 lengths
200 M Run
15 Burpee Broad Jumps
200 M Run
400 M Row
200 M Run
100 M Dual KB/DB Farmer Carry – sherwin williams and back
200 M Run
150′ Single KB/DB Front Rack Lunge – 3 lengths of 50′ cones
200 M Run
*If equipment isn’t available, skip that movement then come back to it.