Coach led game and/or dynamic movement routine. Then spend about 10 minutes setting up for the work ahead.
B: Metcon (Weight)
Alt EMOM x 16:
Min 1: 3 Heavy Thrusters from the floor.
Min 2: 20s Sprint on Assault bike or rower
Min 3: 5 weighted hanging leg raises + 7 Wall Balls (Heavier than Part C)
Min 4: 6-10 Reverse Burpees
C: Metcon (Time)
Teams of 2, complete the following:
100 Thrusters with empty bar (45/35)
80 Cals Assault Bike
60 Toes to Bar
40 Wall Balls
20 Burpee Box Jump Overs
Break up the repetitions any way.
Write something about yourself. No need to be fancy, just an overview.
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