Warm-Up: 250 m Run

10 Kettle Bell swings 

10 Samson Stretch

10 KB Goblet Squats

10 Spiderman Lunges

10 KB Swings

8 Cobra to Down Dog

 

Strength: Back Squat

3 sets x 5 reps 

**ascending in weight**

 

MetCon: 

“Hokey Pokey”

AMRAP 12:
15 Kettlebell Swings  70/55
30 AbMat Sit-ups
45 Air Squats

 

ENDURANCE WOD

“Strung Out”

40/30 Calories on Assault Bike
100 DUBs/200 singles
10 Burpees
75 DUBs/150 singles
20 Hand Release Push Ups
50 DUBs/100 singles
30 Box Jumps
25 DUBs/50 singles
20 Air Squats
250 m Run