9am
—-
:20s on, 1:40s off x 5 rounds
Assault Bike/Echo Bike
Efforts should be maximum
—-
Every 2:00 until athlete completes 200/170 calories on either Bike Erg or Rower
5 burpees
15 wall-balls
calorie erg
*goal is to have roughly 1-1:20 minutes per round to chop away at calories
—-
10am - Partner Workout
Every 2:00 x 5 rounds
40 wallballs
AMRAP clean and jerks @115/85
—- Rest 1:00—-
Every 2:00 x 4 rounds
40 pull-ups
AMRAP clean and jerks @135/95
—-Rest 1:00—-
Every 2:00 x 3 rounds
40 burpees (both people must work at the same time)
AMRAP clean and jerks @155/105