Warm-up
3:00 BikeErg @ easy
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2 Rounds
16m Walking lunge (bodyweight, long steps)
12 Tuck ups / V-ups
8 Box jump/step downs
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2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
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Build to workout weight for DB snatches/walking lunges
* Few short (3-5 reps) sets of toes-to-bars and burpee box jump overs between sets
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@ workout weight/pace
12/8 (cal) BikeErg
6 DB snatches
6 Toes-to-bars
12/8 (cal) BikeErg
6m DB walking lunge
6 Burpee box jump overs