Warm-up:

200m Run

Arm/Leg Swings

200m Bike

30 Banded Good Mornings

20 Glute Bridges

12 OHS with Barbell

Weight-lifting:

Front Squat 3x5 @75%

Metcon:

3 Rounds:

10 Row Calories

15 Wall Balls 20/14#

20 Slam Balls 20/14#

25 Weighted Sit-ups 20/14#