Skill/Strength:
EMOM 11
1: Echo Bike 12/9 Cals
2: Rest
3: Echo Bike 16/12 Cals
4: Rest
-Scale cals to finish within the minute, but make the second round harder than the first.
-Reset the bike each minute
Metcon:
4 Rounds
Run 400m
10 Double Dumbbell Box Step Ups 20” 50/35lbs
8 Chest to Bar Pullups
-16 min cap
Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side
