9AM Non Violence
Group 1
Erg Race
3 rounds (20 minute cap)
500m row
1000m bike erg
rest 2:00
Group 2
OTM x 20
1 - 15/10 burpees
2 - 20 walking lunges @50/35
3 - 15 wallballs
4 - rest
10AM Self Destruction
5 rounds
80/60 calorie erg
40 burpees (work at same time)
3 rounds
30 Push Press @95/65
30 KBS @53/35
1 round
100 squat mixers