Weightlifting
3 Rounds
12 DB Renegade Rows (6 each side)
20 Weighted Flutter Kicks (hold DB above chest)
14 Toe Taps
:30 Plank Hold on each side (DB on Hip if possible)
Then:
6 Minute EMOM
1 Minute – 50 Foot Farmers Carry (Heavy DB)
2 Minute – 50 Foot DB Carry (1 DB overhead, switch halfway)
Metcon
100/80 Calorie Row
100/80 Calorie Bike
Every 2:00, perform 5 burpees (starting at 0:00)
Break up however you would like
Patty – 25:10
Rachael – 30:00