Warm Up: 800-meter run, 1-mile bike, 1,000-meter row or ski
Met Con: Death by Bar-Facing Burpees
Perform 1 bar-facing burpee on the first minute, 2 bar-facing burpees on the second minute, 3 on the third…. (continue until you cannot complete the designated number of reps in the time period)
Strength: Back Squat build up to a heavy single
Mobility: Foam Roll, Lax ball, Bands, or dynamic stretch
