9AM
Every 4:00 x 6 rounds
Rounds 1/3/5
200m run
20 db reverse lunges
20 db push press
Rounds 2/4/6
10 burpees
10 wallballs
5 burpees
20/15 calorie erg
—-
Rest 2:00
4 minute AMRAP
10/10 side plank rotations
:20s hollow hold
10AM
200m run
40 calorie erg
200m run
rest 2:00
25 synchro burpees
40 calorie erg
200m OH plate hold @45/25
rest 2:00
40 DB Front Squats
40 calorie erg
200m run
rest 2:00
40 DB Squat Snatches
40 calorie erg
25 synchro burpees
35 minute cap