Warm Up: 1 round
45 sec on 15 0ff
Row
Bike
jump rope
Air Squat
flutter
Deadlift (hex bar or straight bar)
3,3,3,3,3+
*over 5 sets build to a heavy 3 rep
**max reps on last set
5 min to complete:
200m
20 air squat
20 step up
20 Kb swing
5 Burpee Push up
4 Min:
200m
20 Air Squat
20 Kb Swing
5 Burpee Push Up
3 Min:
200m
20 Kb Swing
5 Burpee Push up
2 Min:
200m
5 Burpee Push up
1 Min:
5 Burpee Push up
CASHOUT: 1 - 10 sit up/ russian twist (over and back is one)