Strength

Bent Over Row 3×20 (Ascending Weight)

MetCon

On A 50-Minute Timer Complete:

0:00-20:00

On Every 4th Minute For 5 Sets Perform:

6 Calories Assault Bike

6 Box Hops (16/20″)

6 Shuttle Sprints (20′)

6 Thrusters (45/65#)

6 Shuttle Sprints (20′)

30 Cross Over Skips

20:00-40:00

On Every 4th Minute For 5 Sets Perform:

6 BF Burpees

6 Alternating Lunge Jumps

6 Shuttle Sprints (20′)

6 HSPU

6 Shuttle Sprints (20′)

30 Double Unders