Warm Up
3 rounds
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
Metcon
24 minute every minute on the min
1st min - 10-12 burpee pull ups
2nd min - 10-12 single arm devil press 50-70#dumbbell you alt arms each rep
3rd minute - 8-10 box step ups 20" box
4th minute - 200 meter run or 50 double unders
1st min - 10-12 burpee pull ups
2nd min - 10-12 single arm devil press 50-70#dumbbell you alt arms each rep
3rd minute - 8-10 box step ups 20" box
4th minute - 200 meter run or 50 double unders