Metcon (time)

For time:
21-15-9 reps of
Calories row
Burpees over rower
(cap 6:00)
Rest 2 minutes
For time:
21-15-9 reps of
Calories bike
Weighted box step-overs.
(cap 6:00)

M: 24” & 15kg DB’s
N: 20” & 10kg DB’s

Accessory:

3-5 rounds of:
20 Banded hip raise
10/10 1-leg deadlift - light/moderate
30-60s Wall squat hold

Rest as needed.