9AM Non Violence
Every 4:00 x 8 rounds with 1-2 minute transition time between stations
Rounds 1+2
20 DB Thrusters
20 Burpees
Rounds 3+4
40/30 Calorie Bike
Rounds 5+6
20/15 Calorie Row
50 Squats
Rounds 7+8
400m Run
10AM Self Destruction
With a partner
Every 5:00 x 6 rounds
Even Rounds
400m sprint
30 pull-ups
Odd Rounds
30 HPC
30 Front Squats