201127

1000M ROW/ 1.4 MILES ON THE BIKE

PARTITION AS YOU WISH...

200 AIR SQUATS

150 SIT-UPS

100 BURPEES

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FOR TIME: 21-18-15-12-9-6-3 TOES TO BAR HANDATAND PUSH-UPS BURPEES TO TARGET

SQUAT CLEAN AND JERK 20 MINUTE EMOM WORK UP TO HAP

15 MINUTE AMRAP 15 FLOOR PRESS, 50/35 15 PULL-UPS 15 DUMBBELL LUNGE STEPS 50/35