A: Warm Up
3 sets alternating with a partner
12 Calories
12 Push Ups
12 Kettlebell Swings
Choose B1 or B2
B1: Strength
Push Press 3×5
Three working sets begin when the weight gets heavy. Pyramid up in weight in 5-10 pound increments. The last set should be the heaviest you can handle for the day.
B2: Cardio
3by20
20 min AMRAP
Row 800
Run 400
Bike 15 cal
Keep the same effort for each station at 70-80% intensity.
C: Met Con
10 minute AMRAP
10 Handstand Push Ups
5 Bar Muscle Ups