20 min @ 70%:
20 step-ups, alternating (24″/20”)
10 burpees, no push-up
20 step-ups, alternating (24″/20”)
500m row w/ damper @ 1
+
30 min:
4 min assault bike @ 85%
2 min assault bike @ 50%
+
20 min @ 70%:
10 pistols, alternating w/ pause on short box
10 burpees, no push-up
Accumulate 20s support on rings in external rotation
500m row w/ damper @ 1