Throwback and Move Forward

#TBT – FNL

Warm-up
2 Rounds
:45 On/:15 Off
– Bike
– Jump Rope
– Side Plank Hold – ADV arm extended light kettlbell in free hand.

*Perform 2 rounds at one station, then rotate.

Strength
Push-press
3-3-3-3-3

WOD
Tabata- 20 work:10 restx8
1. Bike
2. Kettlebell Swings (1.5,1)
3. Double Unders
4. Sit-ups

Rest 1 minute after each station.

Level 2- 1/.75
Level 1- 1/.5

4:45 Conditioning

For Time
2000m Row
3 Mile Bike
1 Mile Run

Rest 5 Minutes

500m Row
0.8 Bike
400m Run