Fitness
- DB Bench press-
3×10-12, R60s
- Pull-ups-
3×6-8, R60s
- 6 minute AMRAP-
10 Assault bike Calories
10 Russian KB swings
Rest 2 Minutes
6 minute AMRAP-
15 Rowing Calories
10 Box Jumps, Step down
Performance
- DB Bench press-
3×10-12, R60s
- Weighted pull-ups-
3×6-8, R60s
- 6 minute AMRAP-
10 Assault bike Calories
10 KB swings (53/35)
Rest 2 Minutes
6 minute AMRAP-
15 Rowing Calories
10 Box Jump Overs