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