03/29/2021

Warm-up
Warm-Up:
Pick a spot to start, do all three
A)
Assault Bike Intervals – 30 sec on / 30 sec rest x 5, building intensity
B)
Rowing Intervals – 30 sec on / 30 sec rest x 5, building intensity
C)
Running – 200m run, 30 sec rest x 3
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
20 Air Squats
30 American KB Swings
40 Reverse or Jumping Lunges
50 Double Unders (or heavy rope singles)