Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Metcon
18 minute on the minute
1st minute 14-16 calorie fan bike
2nd minute 8 thrusters 115#/75#
3rd minute 10 burpee over bar
1st minute 14-16 calorie fan bike
2nd minute 8 thrusters 115#/75#
3rd minute 10 burpee over bar