WARM UP Coach Lead 00:00-10:00
METCON 10:00-55:00
"Spring"
3 RFT (38min cap)
20 Cal on Assault Bike
30 Lateral Step Ups (R Leg ONLY) (RX 24”/20”) *
40 Push Ups
30 Lateral Step Ups (L Leg ONLY) (RX 24”/20”)
20 Burpees
*Lateral step ups: working leg stays on the box the entire time. Heel on non-working leg must touch the floor to complete rep.
Remaining Time: Stretch and Cool Down
Legs Up the Wall
Pec Stretch
Hip Flexor
Spinal Twist
Foam Roll: Calves, Quads, Glutes, Lats
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