Happy Valentines Day!

Warm Up: 12 Mins
.7 Bike / 400 M Run
2 Rounds:
20 Pull Aparts
10 / Side DB Ext. Rotation
10 Bent Over Rear Delt Flies
10 Scap Pull Ups
10 Kip Swings
Then 1:30 / Side LAX Glutes OR Posterior Shoulder

Metcon: 24 Mins
24 Min AMRAP:
10 Slam Balls
10 Box Jumps 24/20
10 Pull Ups
10 DB Snatch 50/35
10 Cal Bike
20 DU
*Split all reps as desired. 1 athlete works while the other rests. Rotate as you’d like.