Warm Up: 3 Rounds:
1 Min Row or Ski
:30 Jump Rope
10 Air squats
15-12-9-6-3
Thruster
*Attempt to add weight each set
Performance: 5 sets against a 3:00 minute clock:
12 alternating DB Snatch 40/25
10 Pull Ups
Max Cal Bike
*Rest one minute between sets.
Score = calories
Fitness: 1 round:
40 kb swing
20 Burpees
30 swings
15 Burpees
20 swings
10 Burpees