AM:
30 min @ 50-75%:
1 min KB cross walks, right arm overhead (moderate)
1 min KB cross walks, left arm overhead (moderate)
1 min assault bike
1 min single-unders
1 min row

PM:
For time:
15 assault bike calories
25 wall balls (30 to 10’/20 to 9’)
50’ DB overhead walking lunges (80/55)
100 double-unders
25 wall balls (30 to 10’/20 to 9’)
6 rope climbs (15’ short rope)
25 wall balls (30 to 10’/20 to 9’)
100 double-unders
50’ DB overhead walking lunges (80/55)
25 wall balls (30 to 10’/20 to 9’)
15 assault bike calories
+
(Rest 5 min)
+
5 rounds:
60’ handstand walk
12 toes-to-bar
12 KB deadlifts (150/hand – 106/hand)
*Move KBs each round.