Conditioning
21 Calories on the Air Dyne
21 Calories on the Erg
400m Run
15 Cals on the Air Dyne
15 Cals on the Erg
300m Run
9 Cals on the Air Dyne
9 Cals on the Erg
200m Run
sub in dubs (100-75-50) if need to work on them
Gymnastics/Overhead
15 Minute AMRAP
8 Ring Dips
10 Box Jumps
12 Overhead Lunges (95/65)
Weightlifting
“Briggs”
4 Rounds of
8 Cleans (205/145)
8 Front Squats ( 205/145)
8 Pistols
8 HSPU’s