A) MetCon Prep/Movement Review:

3 Rounds of:

10 Hand Release Push-ups
10 KB Sumo Deadlift High Pulls
10 Air Squats
30s Assault Bike
– Rest 30s –

B) MetCon:

EMOM 24:

Min 1: 45s of Hand Release Push-ups (S = Box Push-ups)
Min 2: 45s of Sumo Deadlift High Pulls (53/35)
Min 3: 45s of Double Unders (S = DU Attempts, Single Unders)
Min 4: 45s of Wall Ball Shots (20/14)
Min 5: 45s of Calories on Assault Bike
Min 6: Rest

*Score = Total Reps Completed (AB Cals count as reps)

C) Extra Credit:

Plank OFF: Who can hold the longest elbow plank? If anyone makes it beyond 5:00, starting adding 10# plates to each athlete's back.