AM:
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 90%
90s assault bike @ 75%
1 min assault bike @ 95%
*Roll on and off of paces
+
(Rest 3-5 min)
+
90s row @ 75%
1 min row @ 80%
90s row @ 75%
1 min row @ 85%
90s row @ 75%
1 min row @ 90%
90s row @ 75%
1 min row @ 95%
*Roll on and off of paces
+
(Rest 3-5 min)
+
90s assault bike @ 75%
1 min assault bike @ 80%
90s assault bike @ 75%
1 min assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 90%
90s assault bike @ 75%
1 min assault bike @ 95%
*Roll on and off of paces

PM:
50 row calories
25 burpee box jump overs (24″/20”)
50 deadlifts (180/120)
50 wall balls (20 to 10’/14 to 10’)
50 ring dips
50 wall balls (20 to 10’/14 to 10’)
50 deadlifts (180/120)
25 burpee box jump overs (24″/20”)
50 row calories
+
(Rest as needed)
+
15 thrusters (135/95)
1 legless rope climb
10 thrusters (165/115)
1 legless rope climb
5 thrusters (185/135)
1 legless rope climb