WARM-UP

2:00 Cardio Choice (1:00 Easy / 1:00 Moderate)

2 SETS Static Hold Prep:
:20 Bulgarian Split Squat Hold
:20 Glute Bridge Hold
:40 Wall Sit — knees at 90°, weight in heels.

Then Into…

1-2 SETS Metcon Movement Prep:
:30 sec slow bike into :15 sec sprint
10 Alt. Lunges reps w/ Pause
10 Sit-Ups

SKILL 

3 SETS
:30/:30 Bulgarian Split Squat Hold
:40 DB Weighted Glute Bridge Hold
1:00 Wall Sit

-Rest 2:00 b/t Sets-

WORKOUT (ALL)

AMRAP x 16 MINUTES
20/15 Cal Assault Bike*
20 Walking Lunges
20 Sit-Ups

*Cal C2: 25/20
Cal Echo: 15/12

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)