Warm Up (5 Mins)
15 Cal Easy Bike/Row
10 Cal Bike/Row Sprint
10 Squats w/ Pause+Hip Stretch
10 Plate burpees to plate Overhead

Metcon (20 Mins)
20 Min AMRAP
“Flip Your Fate”
*For each round, flip a coin. Perform exercise designated under heads or tails for that round then flip a coin for the next round

HEADS
Rd 1/9 – 200m Run
Rd 2/10– 15 Box Jumps
Rd 3/11 – 15 Push Ups
Rd 4/12 – 20 Wall Balls
Rd 5/13 – 25 Russian KBS
Rd 6/14 – 25 Sit Ups
Rd 7/15 – 15 Goblet Squats
Rd 8/16 – 15 Burpees

TAILS
Rd 1/9 – 250m Row
Rd 2/10 – 15 Squat to Box Jumps
Rd 3/11 – 15 Hand release Push Ups
Rd 4/12 – 20 Med Ball Cleans
Rd 5/13 – 25 KBS
Rd 6/14 – 20 Toes To Bar
Rd 7/15 – 15 Goblet Lunges/leg
Rd 8/16 – 25 Burpees