Warm Up – 5 Mins
2 Rounds
8 cal Easy Bike
8 cal Sprint Bike
4 Turkish Get-Ups (total)
4 Ball Slams

CORE – 5 Mins
50 sec Straight Leg Sit-Ups
10 sec Plank Hold
40sec Straight Leg Sit-Ups
20 sec Plank Hold
30sec Straight Leg Sit-Ups
30 sec Plank Hold
20s sec Straight Leg Sit-Ups
40 sec Plank Hold
10 Straight Leg Sit-Ups
50 sec Plank Hold

METCON – 13 Mins
13 Min AMRAP:
10 DB Snatch (right)
50’ 2KB Farmer Carry
10 DB Snatch (left)
50’ 2KB Farmer Carry
10 Lunges/leg
10 Ball Slams