"The Trifecta"

What was your first paying job?

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (AMRAP - Rounds and Reps)

"The Trifecta"

30 Minute AMRAP - Teams4

15/12 Cal Row

12/9 Cal AB or Bike

Run 200 M

Teams should be 4, but can be 2 (will be very difficult)

Each teammate must complete each exercise before the next teammate can begin.

Only one person works at a time

Cash Out

100 Burpees for time

Out of Town WOD

RUN 1 MILE, LUNGING 30 STEPS EVERY 1 MINUTE.

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