Warm-up

• 3:00 Row –then– 3 Rounds
  • 5 Inch Worms + 1 Push Up
  • 10 Pause Air Squats
  • 15 Hollow Rocks

METCON

• 10 rounds for time of:
  • 12/10 Machine Calories
  • 9 Bar Facing Burpees
  • 6 Thrusters, 135/95 lbs
  • Rest 1:30

Machine Calories- bike, ski erg, row

Rest 1:30 Between rounds or go 1:1 with a partner!

Scaling Options: Use a Thruster weight that you can hold unbroken!

Time Cap: 40 mins