10/29/2020

Metcon (Time)
45 min x
Alternate 2 min Assault Bike or Row every 5 min
Rd 1/4/7:
– AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Rd 2/5/8:
– AMRAP
20 Wall Balls
10 Burpees
Rd 3/6/9:
– AMRAP
20 Box Step Overs
50 Double Unders

Keep moving throughout the workout but try to keep your heart rate between 150-170bpm, ie medium pace.