VERSA BURN & BEND

5 Rounds x 5 Min

 

Round 1: 
Wall Balls x 30 
Row x 10 Calories 

Round 2: 
DBL KB Push Press x 30 
Ski x 10 Calories 

Round 3: 
Mt Climbers x 30 ea. 
Bike x 10 Calories 

Round 4: 
Low Plank Rotations x 30 
Run x 10 Calories 

Round 5: 
Plate Shuffle Touch x 10 
Squat to Chest Press x 10 

Functional Fit

Barbell Complex x 12 Min 

Dead Lift x 3
Hang Clean Pull x 3
Hang Clean x 3 
Push Press x 3 
Rest x 1:00- 1:30 

Gymnastics Complex x 12 Min
Ecc. Pull Ups x 5 - 8 
Ecc. Ring Dips x 5 - 8 
Wallk Walks x 3 - 5 
Rest x 1:00 - 1:30 

Metcon x 12 Min 


A.
Burpee Box Jumps x 10 - 8 - 6 - 4 - 2 
DBL KB Thrusters x 10 - 8 - 6 - 4 - 2

B. 
Max Bike / Run Calories for remaining time