Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (3 Rounds for reps) Tabata Cal Bike Rest 1 minute Tabata Double Unders Rest 1 minute Tabata Alternating DB Hang Snatch
