9/3

Unrated – Group Class

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Warm-up

2 rounds

50m run

50m back pedal

50’ lunges

50’ backward lunge

10 push ups

10 ring rows

Metcon

Metcon (Time)

50 Toes to bar

*Every 2 Minute on the Minute

12/9 Calorie Assault Bike. Start with Assault Bike

-rest 5:00

50 Wall Balls (20/14)

*Every 2 Minute on the Minute

12/9 Calorie Assault Bike. Start with Assault Bike