Metcon :
For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap
L2: (20, 15)
L1: (Burpees)
Strength :
3 Rounds:
1a) Rear Foot Elevated Split Squat x 10 ea.
Rest 30s
1b) Bent-over Rear Lateral Raises x 15.
Rest 30s.
1c) Banded Hip Flexor Pulls x 25 ea.
Rest 30s.
*Done post metcon as a finisher