6.15.23
For Time 50-40-30-20-10Jumping Split LungesAbmat Sit-ups
5 sets (1 Set every 4 minutes)15/12 Calorie Row12 Burpee Over Rower9 Double Dumbbell Ground to Overhead (50s/35s) *score time each set
2 Sets (each for time)21-15-9Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)Calorie Assault Bike (18-12-6 Echo)-Rest 1:1 between sets-
2 sets:20 Pull-Ups15 Thrusters (95/65)100 Double Unders15 Thrusters (95/65)20 Pull-Ups-Rest 5 minutes between sets- *Score time for each set.
For Time 30/24 Cal Assault Bike (25/20 Cal Echo)-into-42-30-18Wall Balls (20/14)GHDSUs (or V-Ups)-into-30/24 Cal Assault Bike (25/20 Cal Echo)