break a leg

break a leg

Warm-up
2 round

30 sec bike legs only
30 sec arms only
1 min bike easy
5 v ups

specific warm up
2 rounds
5 med ball squat cleans
5 med ball push press
5 thrusters empty bar

Metcon (Calories)
3 rounds for total calories
15 sec assault bike max effort
45 sec assault bike easy
Metcon (AMRAP – Rounds and Reps)
13 min amrap
6 thrusters 135/85
12 wallball 20/14 to 9 feet
6 ohs 135/85
12 wall ball 20/14 to 10 feet

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