METCON

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - 3 rounds for time:

• KB Swings, 20 reps
• Knees to Elbows, 20 reps
• Air Squats, 20 reps
• Sit Up, 20 reps
• Back Extensions, 20 reps