Warm-up
A) 5 min Echo Bike ( 0:10 burst at start of each minute)
B) 1 Round:
10 Alternating Tempo Cossack Squats
10 Burpee Pull-ups
10 Kettlebell Swings
10 Snow Angels10 Bird Dogs
10 Push-ups
Bench Press option: Hip Thrusters
Set 1: 4 Bench Press @ 70%
Set 2: 4 Bench Press @ 75%
Set 3: 4 Bench Press @ 80%
Set 4: 4 Bench Press @ 80%
Set 5: 4 Bench Press @ 85%
every 2 Min
"Anyhow"
For Time (30 Minute Cap):
150/120 Calories (25ft shuttle run equals 2 calories)
120 Wallballs 20 / 14 lb to 10/9ft.
90 Burpees
*Partition However You'd Like