9AM Non Violence

2x12 minutes w/3:00 rest between

Station 1:

100 calorie row
50 squat mixers
25 burpees

Station 2:

OTM x 12

1 - 15/10 calorie fan bike or ski erg
2 - 15 wallballs
3 - rest or TBD (depending on class size)

—-

Finish with 550m sprint

10AM Self Destruction

200 calorie erg*

*Every 2:00, starting at 0:00 - 10 burpee box jumps (partition between partners however you want - one partner can do them all)

Immediately into 8 rounds of:

Rounds 1,3,5,7
50 Wallballs
30 HPC @135/95

Rounds 2,4,6,8
40 Burpees
30 FS @135/95