Warm Up: 400m or Down and Backs
3 Min Cardio: Jump Rope/ Bike/ Step Up/ Bench Dips
Performance: 2 Rounds
3:00 Stations
NO Rest b/t Stations
1:00 Rest b/t Rounds
Station 1
20/16 Cals on Rower
Into… Max Burpees
Station 2
20/16 Cals on Bike
Into… Max Double Unders or Jump Rope
Station 3
20/16 Cals on Ski
into...Run 200m
Fitness: 4 Rounds
10 KB Sumo Deadlifts (Blue/Yellow)
15 Wall Balls
Rest: 2:00
4 Rounds
10 Single Arm Front Rack Lunge
5 Ring Row
Rest 2:00
4 Rounds
10 DB Snatch
5 Burpee