Metcon:
For time
42/34 Echo Bike Calories
— then —
15-12-9-6-3
Pullups
30-24-18-12-6
Alternating Dumbbell Snatches 35/20lbs
— then —
42/34 Echo Bike Calories
-25 min cap
-Feel free to “Spice It Up” by swapping the Pullups to C2B or BMU
-Feel free to “Spice It Up” by using a dumbbell weight up to 70/50lbs
Accessory Work:
3 Rounds
1 min Sandbag Bear Hug Hold 150/100lbs
8 SLOW Back Extensions
Mobility:
3 min lat smash per side
3 min trap smash per side
