11 - 03 - Distortion

**Prep -**

Warm-up shoulders, lumbar, and hips

Portion 1.

25.1 - 15min AMRAP

3 burpee over Db

3 Db Hang Clean and Press

30m walking lunge (unweighted)

+3 burpees every round

+3 Db Hang Clean and Press every round

30m walking lunges stays the same

15min break

Then... in teams of 3

100 Cals - Ski-erg

+

*every transition - 3 toes to bar / knee to elbows

Then... in teams of 3

200 Cals - Bike-erg

+

*every transition - 30m D-ball carry or weighted Bear-crawl*