10 Burpees
20 Wallballs
10 Burpees
30 HS Shoulder Taps
GET STRONG (12 Min)
Front Squat
Every 3:00 for 12:00
Complete a set with 3 "Reps in Reserve" at each percentage range
Reps @60-65%
Reps @65-70%
Reps @70-75%
Reps @75-80%
GET FIT (20 Min)
Every 4:00 for 20:00 Complete a full round of:
16/10 Calories on Bike or Rower
16 Push Ups
16 Goblet Lunge Steps 53/35
16 KB Swings 53/35
COMPETITORS EXTRA
400m Run or Row x 5
Rest 2-3 Min Complete in negative splits (each round faster than the last)
ATHLETES NOTE:
Spread the Bike Cals across the full min - Crank out the Push Ups in 1-3 sets in the first :30 if possible - Move steady through all 16 Lunge Steps - Swings should be moderate weight and Unbroken throughout.