METCON

12 min AMRAP

200m Run
15 Russian Kettlebell Swings
15 Kettlebell Bent Over Row (single kettlebell)

MOBILITY

3 min Couch
3 min Frog
3 min Lacrosse Ball in Shoulders/Thoracic Spine

Today is all about getting a good sweat and lat pump. Pick a weight to keep moving for the entire 12 min. Today is purposely lighter volume, so we can be ready to hit hard for the rest of the week. Start immediately on the mobility while your muscles are warm and want to stretch.